Monday 9/30/13

Power Snatch + Snatch 
80% 1+1, 1+1, 1+1 (203)
85% 1+1, 1+1 (214)
90% 1+1, 1+1, 1+1 (225)

Snatch Pull
100% 2x3 (275)
+10kg 2x2 (297)
+20kg 1x2 (319)

Overhead Squat
80% 2x2 (220)
85% 1x2 (237)
90% 2x1 (245)

Saturday 9/28/13

Front Squat
80% 2x3 (319)
85% 3x2 (336)

Clean Deadlift
1x4 (330)
1x4 (352)
1x3 (374)
1x3 (396)

Friday 9/27/13

Snatch
80% 2x2 (220)
85% 2x2 (231)
87% 3x1 (237)

Jerk
80% 2x2 (275)
85% 1x2 (293)
90% 1x1 (308)
95% 1x1 (325)
98% 1x1 (335)
100%+ 1x1 (347)
100%+ 1x1 (352)

Snatch Pull
100% 2x3 (275)
100%+10kg (293)
100%+15kg (308)

Wednesday 9/25/13

Clean
80% 2x2 (280)
85% 1x2 (295)
90% 1x1 (319)
93% 2x1 (330)

Clean Pull
100% 2x3 (341)
1005 +10kg (363)

Push Press
80% 1x3 (248)
85% 1x1 (264)
90% 2x1 (275)
95% 1x1 (292)
98% 1x1 (303)

Clean & Jerk
70% 3x1 (242)

Monday 9/23/13

Power Snatch
80% 2x2 (193)
85% 1x2 (204)
90% 1x1 (220)
95% 1x1 (231)
100% 1x1 (242)
100%+ 2x1 (248)
100%+ 1X1 (253)

Back Squat
85% 2x3 (374)
90% 2x2 (407)
95% 1x1 (429)
97% 1x1 (440)

Snatch High Pull
4x4 (198)

Saturday 9/21/13

Push Press
80% 2x3 (245)
85% 2x2 (265)
90% 3x1 (275)

Clean Pull
100% 4x4 (345)

Friday 9/20/13

Power Clean
80% 2x2 (264)
85% 1x2 (280)
90% 2x1 (297)
95% 1x1 (314)
100% 1x1 (330)

Clean
97% 1x1 (341)

Front Squat
80% 2x3 (319)
90% 3x2 (358)

Wednesday 9/18/13

Snatch
80% 2x3 (220)
85% 2x2 (233)
87% 2x1 (242)

Jerk 
80% 1x3 (275)
85% 1x2 (290)
90% 1x1 (308)
95% 3x1 (323)

Snatch Grip Push Press
5x3 (220)

Monday 9/16/13

Power Snatch
80% 1x3 (193)
85% 2x2 (204)
90% 2x1 (220)
95% 2x1 (231)
100% 2x1 (242)

Back Squat
85% 2x3 (374)
90% 2x3 (407)

Clean Deadlift
4x4 (396)

Friday 9/13/13

Snatch
82% 2x3 (225)
87% 2x2 (235)
90% 3x1 (245)

Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (290)
87% 1+1, 1+1 (295)
90% 1+1 (310)

Clean Deadlift 
4x3 (385)

Wednesday 9/11/13

Power Clean + Jerk
80% 2+1, 2+1, 2+1 (275)
85% 1+1, 1+1 (292)
90% 1+1, 1+1 (308)

Front Squat 
80% 2x3 (319)
85% 3x2 (341)

Snatch Pull
100% 4x3 (275)

Monday 9/9/13

Power Snatch
80% 2x3 (193)
85% 2x2 (204)
87% 2x2 (209)
90% 2x1 (220)

Push Press
80% 2x3 (248)
85% 1x2 (264)
90% 4x1 (275)

Clean Pull
100% 4x3 (341)

Saturday 9/7/13

Back Squat
80% 2x3 (365)
85% 3x2 (385)
90% 2x1 (405)

Friday 9/6/13

Snatch
80% 2x3 (220)
85% 3x2 (233)
87% 2x2 (242)

Clean
75% 1x3 (255)
80% 2x2 (275)
85% 2x2 (290)
87% 1x2 (297)
90% 2x1 (308)

Jerk
85% 5x2 (290)

Wednesday 9/4/13

Power Snatch
75% 2x3 (181)
80% 2x2 (192)
85% 2x2 (204)
90% 2x2 (220)

Push Press
80% 2x3 (248)
85% 2x2 (264)
90% 2x1 (275)
95% 2x1 (292)

Clean Pull
100% 5x3 (341)

Monday 9/2/13

Jerk
80% 3x2 (275)
85% 3x1 (292)
75% 2x3 (259)

Front Squat
67% 4x3 (264)

Snatch Pull
100% 4x3 (275)