Weekly Training 10-21-13 to 10-27-13

Monday 10/21/13

Back Squat: 60%x8, 65%x8, 70%x8, 75%x8

Power Snatch + Hang Power Snatch (knee) + Snatch: 65% x 2 sets, 70% x 3 sets

Snatch Pull: 90% x 7 x 2, 90% x 5 x 3

Back Extension: 3 x 15

Tuesday 10/22/13

Power Clean + Hang Power Clean (knee) + Clean: 65% x 2 sets, 70% x 3 sets

Clean Pull: 90% x 7 x 2, 90% x 5 x 3

Push Press: 75%x 5x5

Hanging Leg Raise: 3x12

Wednesday 10/23/13

Front Squat: 60%x5, 65%x5, 70%x5, 75%x5

3 Position Snatch (floor – knee – pockets): 65% x 2 sets, 70% x 3 sets

Snatch Balance: 60%x3, 65%x3, 70%x3

Snatch Deadlift: 100%x5x5

Thursday 10/24/13

REST

Friday 10/25/13

3 Position Clean (floor – knee – pockets): 65% x 2 sets, 70% x 3 sets

Clean Deadlift: 100%x5x5

Snatch Push Press – 70%x5x3, 75%x5x2

Back Squat: 55%x8, 60%x8, 65%x8, 70%x8

Pull Ups: 3 x max reps strict

Saturday 10/26/13

Snatch: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1x2

Clean & Jerk: 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1x2

Snatch Pull: 95%x5x2, 100%x5x3

RDL: 65% of 1RM Clean: x 10 x 4

Bench Press: 70%x5x2, 75%x5x2, 60%x10

Sunday 10/27/13

REST