Training, Week Of 12/2/2013

All percentages for lifts (not squats) this week are based off of your maxes from Friday 11/29.

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.

12/2/2013

Snatch
80%x2, 85%x1, 90%x1, 95%x1x1-2

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

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

12/3/2013

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

12/4/2013

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

12/6/2013

Snatch to max

Clean & Jerk to max

12/7/2013

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

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

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

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