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.