Weekly Training 10-14-13 to 10-20-13

Transition Week

Monday 10-14-13

Muscle Snatch – 50% (of snatch) – x 3 x 5

Power Snatch – 60% x 3 x 2, 65% x 3 x 2

Back Squat – 60%x10, 65%x10, 70%x10

Back Extension – 3 x 10

Tuesday 10-15-13

Power Clean + Power Jerk – 60% x 2+1 x 2, 65% x 2+1 x 2

Push Press – 70% x 3 x 5

Pull ups – 3 x 10 strict

Wednesday 10-16-13

Power Snatch + snatch – 60% x 2 sets, 65% x 2 sets, 70% x 2 sets

Front Squat – 60%x5, 65%x5, 70%x5

Sit ups – 3 x 15

Thursday 10-17-13

Rest

Friday 10-18-13

Power Clean + clean - 60% x 2 sets, 65% x 2 sets, 70% x 2 sets

Snatch Push Press – 70% x 3 x 5

Back Squat – 55%x10, 60%x10, 65%x10

RDL– 5 x 5

Saturday 10-19-13

Active Rest/Mobility Work/Technical Work

Sunday 10-20-13

Rest