* If you have any questions regarding exercises, reps vs. sets, etc. do not hesitate to post to comments or to our Facebook page.
Monday 09-30-13
Snatch – HS – 85% x 1 x 3Clean and Jerk – HS – 85% x 1 x 2
Snatch Deadlift (to knee) + Snatch Pull + Snatch High Pull – 85% x 1+1+1 x 3
Back Squat – 90% x 2 x 10
Tuesday 10-01-13
Power Snatch – 70% x 1 x 5Power Clean – 70% x 1 x 5
Press – 5 x 3
Sit-ups – 4 x 15
Wednesday 10-02-13
Snatch – 85% of Monday HS - x 1 x 3Clean – 85% of Monday HS – x 1 x 2
Clean Deadlift (to knee) + Clean Pull + Clean High Pull – 85% x 1+1+1 x 3
Box Jump – 3 x 5 high
Back Extension – 3 x 15
Thursday 10-03-13
Power Jerk + Split Jerk – 75% x 1+1, 80% x 1+1 x 2, 85% x 1+1 x 2Jerk Dip Squat –100% x 3 x 2, 105% x 3 x 2
Snatch Push Press – 75% (of snatch) x 4 x 5
Front Squat - 83% x 3 x10
Pull-ups 3 x 10 strict
Friday 10-04-13
REST
Saturday 10-05-13
Snatch – HS – 85% x 1 x 5Clean and Jerk – HS – 85% x 1 x 4
Good morning – 4 x 5
Sit-ups – 4 x 15
Sunday 10-06-13
REST