Monday 10/28/13
Back Squat: 60%x6, 65%x6, 70%x6, 75%x6, 80%x6
Power Snatch + 2 Snatch: 65% x1, 70%x2, 75%x2
Snatch Pull: 93% x5x5
Jerk (blocks): 75%x3x5
Back Extension: 3 x 10 (weighted)
Tuesday 10/29/13
Power Clean + 2 Clean: 65% x1set, 70%x2sets, 75%x2sets
Clean Pull: 93%x5x5
Push Press: 78%x 5x5
Toes 2 Bar: 3x15
Wednesday 10/30/13
3 Position Clean (floor – knee – pockets): 70% x 2 sets, 75%
x 3 sets
Clean Deadlift: 100%x5x5
Snatch Balance: 65%x3, 70%x3x2, 75%3
Front Squat: 60%x5, 65%x5, 70%x5, 75%x5, 80% x5
Thursday 10/31/13
REST
Friday 11/01/13
Back Squat: 55%x6, 60%x6, 65%x6, 70%x6, 75%x6
3 Position Snatch (floor – knee – pockets): 70% x 2 sets, 75%
x 3 sets
Snatch Deadlift: 100%x5x5
Snatch Push Press – 75%x5x5
Pull Ups: 3 x max reps strict
Saturday 11/02/13
Snatch: 70%x3, 75%x2, 80%x1, 85%x1, 70%x1, 75%x1, 80%x1
Clean & Jerk: 70%x3, 75%x2, 80%x1, 85%x1, 70%x1, 75%x1,
80%x1
Clean Pull: 95%x5x2, 100%x5x3
RDL: 68% of 1RM Clean: x 10 x 4
Bench Press: 70%x5, 75%x5x4
Sunday 11/03/13
REST