Monday 10-07-13
Snatch – HSSnatch Deadlift (to knee) + Snatch Pull + Snatch High Pull – 90% x 1+1+1 x 3
Clean and Jerk – HS
Clean Deadlift (to knee) + Clean Pull + Clean High Pull – 90% x 1+1+1 x 3
Back Squat – 81% x 3 10
Tuesday 10-08-13
Power Snatch – HS – 80% of HS x 2 x 3Power Clean – HS – 80% of HS x 2 x 3
Press – 5 x 4
Sit-ups – 3 x 20
Back Extension – 3 x 15
Wednesday 10-09-13
Snatch – 80% of Monday HS - x 1 x 6Clean – 80% of Monday HS – x 1 x 6
Pull-ups 3 x 10 strict
Thursday 10-10-13
Power Jerk – 75% x 2, 80% x 2, 85% x 1 x 2Split Jerk – 75% x 2, 80% x 2, 85% x 1 x 2
Snatch Push Press – 80% (of snatch) x 3 x 5
Front Squat – 98% x 2 x 6
Friday 10-11-13
REST
Saturday 10-12-13
Snatch – MAXClean and Jerk – MAX
Good morning – 5 x 5
Sit-ups – 3 x 20
Sunday 10-13-13
REST
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