5/23/13

Push press: find your 1RM

Back squat: work up to a heavy single

5/21/13

Clean + jerk: find your 1RM

Clean:  find your 1RM

5/20/13

Snatch: find your 1RM

Front squat: work up to a heavy single

Abs - your choice

5/16/13

Clean: 6X3 @ 67%
*Do 3 reps every 1:00*

Back squat: 6X3 @ 67%
*Do 3 reps every 1:00*

Abs - your choice

5/14/13

Hang snatch + snatch: 4X1+1 @ 70%

Front squat: 6X3 @ 67%
*Do 3 reps every 1:00*

High box jumps X 10

5/13/13

Jerk: 6X3 @ 67%
*Do 3 reps every 1:00*

Clean dead + clean pull + clean: 3X1+1+1 @ 95%+85+75%
*Do cleans to warm-up*

Abs - your choice

5/9/13

**Closed**

Jerk: work up to a heavy single

Back squat: 5X3 @ 85%+, 1X max reps @ 75%

RDL 3X6
1 leg hyper ext  3X6+6