Monday 11/04/13

Power Snatch + 2snatch- 70%x2 sets, 75%x3 sets
Rack Jerk- 75%x3x5
Clean Pull-93%x5x5 (that's 93% of your max clean)
Back Squat- 65%x6, 70%x6, 75%x6, 80%x5x2
Core: Good mornings- 12x3 (65#) sit ups 12x3 (50#)

Friday 11/1/13

3 position Snatch- (floor, knee, mid-thigh) 65%x2 sets, 70%x3 sets

Snatch Pull-90%x7x2, 90%x5x3

Snatch Grip Push Press (behind neck)- 70%x5x3, 75%x5x2

Back Squat- 60%x6, 65%x6, 70%x6, 75%4x4

Conditioning- Depth drops 4x5, pull-ups 4x8, dips 4x10

Thursday 10-31-13

Muscle Snatch- 60%x5, 65%x4 70%x3x2
3 Position Clean-(floor, knee, mid-thigh)- 65%x2 sets, 70%x3sets (you are landing in full squat each rep)
Clean Deadlift- 100%x7x2, 100%x5x3
Front Squat- 60%x8, 65%x6, 70%x5, 75%x3, 70%x5

Tuesday 10/29/13

Power Clean + 2 clean 65%x3x2 70%3x3
Clean High Pull 70%x5x3 75%x5x2
Snatch Balance 60%x3x2 65%x3 70%x3x2
Push Press 75%x5x5
Conditioning 3 rounds of: 7x Box Jumps (30in) 25x push ups

Friday 10-25-13

Snatch 85%x3x1

Clean & Jerk 85%x2x1

Front squat 85%x3x2

Wednesday 10-23-13

Snatch 5x1-75%

Clean & Jerk 5x1-75%

Back Squat 3x2-80%

Tuesday 10-22-13

Power Snatch 6x1x75%

Power Clean & Jerk 6x1x75%

* 6x1= 6 sets of 1 rep

This week is a transition week getting you ready to start doing lots of pulls and squats next week.  Concentrate on form. 

Tuesday 10-15-13

Back squat 3x60% 3x70% 2x3x80%

Power Clean & Jerk 4+1x60% 4+1x70% 3x3+1x75%

Snatch Domination + power snatch 3+1x60% 3+1x70% 3+1x80%

Conditioning 100 push ups 75 ring rows (break up how you see fit)

Monday 10-14-13

Monday 10-14-13

Back Squat 3x60% 3x70% 5x3x80%

Snatch 4x60% 4x70% 4x4x75%

Push Press 4x60% 4x70% 2x4x70%

Core: 4x25 sit ups

Monday 10-07-13

Back squat 3x60%  3x70% 2x3x80% 2x3x85%

Snatch 3x60% 3x70% 3x80% 3x2x85%

Press 4x5x70%

Conditioning: AMRAP 10 minutes

100m run

10 KBS

10 ring dips

Friday 10-04-13

Day 5—Friday

Back Squat: 60%/3, 70%/3, 80%/3, 85%/3, 80%/3, 85%/2 

Clean & Jerk: 60%/3+1, 70%/3+1, 80%/3+1, 85%/3+1, 80%/3+1 

Snatch Domination Pull: (85%/4+1)5

Thursday 10-03-13

Day 4—Thursday

Front Squat: 60%/4, 70%/4, 80%/4, 85%/4, (80%/4)2   

Power Snatch & Push Press & Overhead Squat: 60%/3+3+3, 65%/3+3+3, (70%/3+3+3)3     

Push Press: 60%/4, 65%/4, (70%/4)2     

Abdominals: (X/20)4

Wednesday 10-02-13

Day 3—Wednesday,

Back Squat: 60%/3, 70%/3, 80%/3, 85%/3, 90%/1   

Snatch: 60%/2, 70%/2, 80%/2, 85%/2     

Clean & Jerk: 60%/2+1, 70%/2+1, 80%/2+1, 85%/2+1   

Clean Deadlift (down in 10 sec): (80%/3)5    

Abdominals: (X/25)3

Tuesday 10-01-13

Day 2—Tuesday

)Back Squat: 60%/3, 70%/3, (80%/3)3     

Power Sn. & Push Press & Overhead Squat:  60%/3+3+3, 65%/3+3+3, (70%/3+3+3)3    

Power Clean & Front Squat & Jerk:  60%/3+3+3, 65%/3+3+3, (70%/3+3+3)3    

Romanian Deadlift: (90%/4)5      

Press: (X/5)4

Monday 09/30/13

Day 1—Monday, Back Squat: 60%/4, 70%/4, 80%/4, 85%/4, (80%/4)2   

Snatch: 60%/4, 70%/4, 80%/4, 85%/3, 80%/4, 85%/2   

Clean & Jerk: 60%/4+1, 70%/4+1, 80%/4+1, 85%/3+1,  80%/4+1, 85%/2+1      

Snatch High Pull: (85%/4)4      

Push Press: 60%/4, 65%/4, (70%/4)3     

Abdominals: (X/25)4

WOD I Friday 09-27-13

Day 5—Friday, 7 August1)

Back Squat: 60%/3, 70%/3, (80%/3)3     

Power Snatch: 60%/4, 65%/4, (70%/3)3    

Power Clean & Jerk: 60%/4+1, 65%/4+1, (70%/3+1)2   

Snatch High Pull: (80%/5)4      

Good Morning: (X/8)4

WOD Thursday 09-26-13

Back Squat 3 x 60%  3 x 70%  3 x 3 x 80%
Power Snatch 4 x 60%  4 x 65% 3 x 3 x 70%
Power Clean & Jerk 4+1 x 60%  4+1 x 65% 3x3+1 x 70%
Snatch Domination Pull 4 x 5+ 1 x 80% ( you will perform 5 pulls, on fifth pull perform a power snatch)
Conditioning: EMOM for 5 minutes: 10 push ups 5 box jumps (30") then perform 50 loaded sit ups

WOD Tuesday 09-24-13

Day 2—Tuesday, 

Back Squat: 60%/3, 70%/3, (80%/3)2     2)Power Snatch: 60%/4, 65%/4, (70%/2)3    

3)Power Clean & Jerk: 60%/4+1, 65%/4+1, (70%/2+1)3   

4)Clean Deadlift: (80%/5)4      Abdominals: (X/15)3

Monday 09-23-13

Week 1 Day 1—Monday 

)Back  Squat: 60%/4, 70%/4, (75%/4)3     2)Snatch: 60%/3, 70%/3, (75%/3)3     3)Clean & Jerk: 60%/3+1, 70%/3+1, (75%/3+1)3  

 4)Snatch Deadlift: (85%/4)4     

5)Press: (X/5)4     

   Abdominals: (X/20)3

I will explain what all of the (.     ) and % mean at the beginning of practice tonight. Try to get in for 7:30 so you are warmed up and ready to start hitting lifts by 7:45/8:00 ish.