Weekly Training 09-30-13 to 10-06-13

* 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 3
Clean 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 5
Power 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 3
Clean – 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 2
Jerk 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 5
Clean and Jerk – HS – 85% x 1 x 4

Good morning – 4 x 5

Sit-ups – 4 x 15

Sunday 10-06-13

REST