Monday 11/25/13
Back Squat: 86%x4x5
Hang Snatch
(above knee) : 70%x3x4
Jerk (off
blocks): 78%x3x3, 81%x3x2
Snatch pull: 100%x3x5
GHD Sit-ups: 3x15
Tuesday 11/26/13
Hang Clean
(above knee): 70%x3x4
Clean Pull: 100%x3x5
Snatch balance:
75%x3x2, 80%x3x3
Push Press: 85%x4x4
(Use 1RM push press or 90% of best power jerk)
Back Extension:
3x10 (weighted)
Wednesday 11/27/13
Muscle Snatch:
65%x4x4
Clean and Jerk:
70%x3x3, 75%x2x3
Clean deadlift:108%x4x5
Front Squat: 85%x4x5
Thursday 11/28/13
REST
Friday 11/29/13
Back Squat: 85%x4x5
Snatch:
70%x3x3, 75%x2x3
Snatch
deadlift:108%x4x5
Snatch push
press: 83%x4x5
Saturday 11/30/13
Snatch: 80%x1,
82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
Clean &
jerk: 80%x1, 82%x1, 84%x1, 87%x1, 80%x1, 82%x1, 84%x1
RDL: 72% (of 1
RM Clean) x6x5
Bench Press: 80%x3x4
Sunday 12/01/13
REST