Training, Week Of 7/8/2013

7/8/2013

Snatch 20×1 on :60

Clean & jerk 20×1 on :90

Notes: Start at 80%. Make no fewer than 2 reps, and no more than 4, at a given weight before moving up. Don’t be afraid to go big – I’ve had numerous lifters make PRs doing workouts like this.

Front Squat 95%x3x5

Notes: Percentage based on top set from 7/1/2013

7/9/2013

Power Snatch to max, then 90%x2x3

Power Clean & Jerk to max, then 90%x(2+1)x3

Abs/Low Back/Bodybuilding, lifters choice

7/10/2013

Snatch heavy single, then 95%x1x3

Clean & Jerk heavy single, then 95%x1x3

Notes: Singles should not be max attempts.

Back Squat 95%x3x5

Notes: Percentage based on top set from 7/3/2013

Abs/Low Back/Bodybuilding, lifters choice

7/12/2013

Snatch 92.5%, 4 attempts

Clean & Jerk 92.5%, 4 attempts

Notes: 4 attempts ONLY.

7/13/2013

Front Squat 3RM

Hang Power Snatch to max, then 90%x2x3

Hang Power Clean & Jerk to max, then 90%x(1+2)x3

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