Sunday, November 3, 2013





Monday 11/04/13
Back Squat: 60%x10, 65%x8, 70%x6, 75%x6, 80%x6
Power snatch + snatch: 70%x2 sets, 75%x3 sets
Jerk: 78%x3x5
Snatch pull: 96%x5x5
Back Extension: 3x12 (weighted)

Tuesday 11/05/13
Power clean + clean: 75%x4 sets
Clean Pull: 96%x5x5
Snatch balance: 70%x3x2, 75%x3x2, 80%x3
Push Press: 80% x5x5
Toes 2 Bar: 3x15

Wednesday 11/06/13
2-position Snatch (floor, knee): 75%x2 sets, 80%x2 sets
Snatch deadlift: 105%x5x5
Front Squat: 60%x5, 65%x5, 70%x5, 75%x5, 80% x4, 85%x4
Pull-Ups: 4x10

Thursday 11/07/13
REST

Friday 11/08/13
Back Squat: 55%x10, 60%x8, 65%x6, 70%x6, 75%x6, 80%4
2-position Clean (floor, knee): 75%x2 sets, 80%x2 sets
Clean deadlift: 105%x5x5
Snatch push press: 78%x5x5
Hanging Leg Raise (HLR): 3x10

Saturday 11/09/13
Snatch: 75%x2, 80%x1, 83%x1, 85%x1, 75%x1, 80%x1, 83%x1
Clean & jerk: 75%x2, 80%x1, 83%x1, 85%x1, 75%x1, 80%x1, 83%x1
Snatch Pull: 100%x3x5
RDL: 70% (of 1 RM Clean) x8x4
Bench Press: 75%x5x4, 80%x4

Sunday 11/10/13
REST

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