Training, Week Of 10/21/2013

10/21/2013

Straight Arm Pull + Low Hang Snatch, build to max

Straight Arm Pull + Low Hang Clean + Jerk, build to max

Back Squat 85%x5x3 for males, 85%x5x5 for females

Notes: Back Squat percentage is of 5RM.

10/22/2013

Tall Snatch 3-3-3-3-3

Notes: Go as heavy as you can with STRICT form.

Hang Power Snatch heavy triple, then 85-90%x3x3 for three sets

Hang Power Clean + Power Jerk, build to heavy 3+3, then 85-90%x(3+3)x3 for three sets

Push Press 90%x2-3×5

Notes: Try to improve on your total reps from 10/15/2013. If you did 90%x3x5 that day, add a few kilos today.

10/23/2013

Paused Snatch to max

Tall Clean 3-3-3-3-3

Notes: Go as heavy as you can with STRICT form.

Paused Clean & Jerk to max

Front Squat 85%x3x5

Notes: Front Squat percentage is of your heavy triple from 10/9/2013.

10/25/2013

Snatch 92.5%x1x4

Clean & Jerk 92.5%x1x4

Notes: You get 4 attempts, miss or make. If you’ve hit a significant PR since we did 90%x1x5 on 8/30/2013, use your old PR for this workout (unless you’re very consistent to 92.5% of your new PR.)

10/26/2013

Back Squat 90%x5x2 for males, 90%x5x3 for females

Notes: Back squat percentage is of 5RM.

Power Jerk + Jerk, build to max

Clean Deadlift 5×3, add load from last week

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