Training, Week Of 11/11/2013

11/11/2013

Snatch from blocks, heavy single, then 85-90%x2x2

Clean & Jerk from blocks, heavy single, then 85-90%x(2+1)x2

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

Notes: Back squat percentaged based off of 5RM.

11/12/2013

Drop Snatch, heavy single, then 85-90%x2x2

Power Snatch
80%x2
85%x1x3
90%x1

Power Clean
80%x2
85%x1x3
90%x1

11/13/2013

Snatch from blocks 80%x2x5

Clean & Jerk from blocks 80%x(2+1)x5

Notes: Percentage based on heavy single from Monday.

Front Squat 3RM

11/15/2013

Snatch to max

Clean & Jerk to max

11/16/2013

Back Squat 5RM

Power Snatch to max

Power Clean to max

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