Training, Week Of 11/25/2013

All percentages for lifts (not squats) this week are based off of your maxes from Friday 11/22.

When you see the words “heavy single,” it does NOT mean push to a max. Take it up to the best weight you can hit without getting ugly or terribly slow/grindy. If you’re feeling good hit a PR. If you feel like shit, make what you can make. Do not be a jackass.

11/25/2013

Snatch
80%x2, 85%x1, 90%x1, 95%x1x1-2

Clean & Jerk
80%x2, 85%x1, 90%x1, 95%x1x1-2

Back Squat
Heavy single, then 85-90%x2x2-3

11/26/2013

Power Snatch
70%x2, 75%x1x2, 80%x1x2, 85%x1x1-2

Power Clean
70%x2, 75%x1x2, 80%x1x2, 85%x1x1-2

Jerk from blocks
80%x2, 85%x1x2, 90%x1x1-2

11/27/2013

Snatch
80%x2, 85%x1x2, 90%x1x1-2

Clean & Jerk
80%x2, 85%x1x2

Clean
90%x1x1-2

Front Squat
Heavy single, then 85-90%x2x2-3

11/29/2013

Snatch to max

Clean & Jerk to max

11/30/2013

Back Squat heavy single, then 85-90%x2x4-5

Drop Snatch heavy single, then 85-90%x2x3

Drop Jerk 4-5×2

Notes: The weight for drop jerk should be heavy enough that you have to work to stop the bar.

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