Monday 11/18/13
Back Squat: 75%x6,
80%x6, 85%x4, 90%x3, 95%x2, 75%x6
Power Snatch: 70%x3x5
Jerk: 75%x3x4
Snatch pull: 90%x3x3
Back Extension:
3x15
Tuesday 11/19/13
Power Clean: 70%x3x5
Clean Pull: 90%x3x3
Snatch balance:
65%x3x5
Push Press: 72%x3x5
Sit-ups: 3x15
Wednesday 11/20/13
2-position
Snatch (floor, knee): 70%x5 sets
Snatch
deadlift: 95%x3x4
Front Squat: 75%x5,
80%x4, 85% x3, 90%x2, 95%x1, 75%x5
Thursday 11/21/13
REST
Friday 11/22/13
Back Squat: 70%x6,
75%x6, 80%x4, 85%x3, 90%x2, 70%x6
2-position Clean
(floor, knee): 70%x5 sets
Clean deadlift:
95%x3x4
Snatch push
press: 71%x5x5
Saturday 11/23/13
Snatch: Heavy
Single
Clean &
jerk: Heavy Single
RDL: 62% (of 1
RM Clean) x6x5
Bench Press:
75%x4x4
Sunday 11/24/13
REST
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