Training, Week Of 11/4/2013

11/4/2013

Snatch
80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

Back Squat
90%x5x3 for males, 90%x5x4 for females

Notes: Percentage based off of 5RM.

10/29/2013

Tall Snatch  2-2-2-2-2

Notes: Top double with STRICT form.

Hang Power Snatch heavy single, then 85-90%x1x3

Hang Power Clean + Power Jerk, build to heavy single, then 85-90%x1x3

Push Press 1RM

10/30/2013

Snatch
80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

Front Squat 95%x3x5

Notes: Percentage based on heavy triple from 10/9/2013.

11/1/2013

Snatch to max

Clean & Jerk to max

11/2/2013

Back Squat 5RMx5x2 for males, 5RMx5x3 for females

Power Snatch

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Power Clean & Jerk

80%x1, 85%x1, 90%x1, 95%x1
85%x1,95%x1
80%x2x3

Notes: If you make all your lifts before the doubles, you may attempt a max.

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