Training, Week of 9/30/2013

9/30/2013

Straight arm pull + low hang snatch, build to max, then 80-85%x(1+2)x5

Straight arm pull + low hang clean + jerk, build to max, then 80-85%x(1+2)x5

Back Squat 70%x5x3

10/1/2013

Pick One:
No Hands/No Feet Snatch
Snatch Balance
Build to max, then 80-85%x2x5

Power Clean + Power Jerk
Build to max, then 80-85%x(1+2)x5 OR 80-85%x(2+1)x5
Notes: For your drop sets, pick whichever phase of the lift you’re worse at and do that for two reps.

Push Press
87.5%x3-4×5

10/2/2013

Paused Snatch, build to max, then 80-85%x2x5

Paused Clean & Jerk, build to max, then 80-85%x(2+1)x5

Back Squat 70%x5x3

10/4/2013

Snatch to max double

Clean & Jerk to max 1+2 or 2+1

Notes: Double up on whichever phase of the lift you’re worse at.

10/5/2013

Back Squat 5RM

Power Jerk + Jerk, build to max

Clean Deadlift 4×4, add load from last week

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