Monday 8/31/15

Snatch High Pull
65% 1x3 (187)
70% 1x3 (198)
75% 3x2 (215)

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 3x1 (231)

Clean from the blocks (BK)
70% 2x2 (247)
75% 1x1 (264)
80% 2x1 (280)
85% 2x1 (297)
90% 2x1 (315)

Push Press
70% 2x2 (209)
75% 1x1 (225)
80% 2x1 (242)
85% 1x1 (260)
90% 2x1 (275)

Jerk Dip
100% 2x2 (352)

Friday 8/28/15

Snatch Push Press + OHS
70% 3+1, 3+1, 3+1 (198)

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 2x1 (231)
85% 2x1 (247)
90% 2x1 (260)

Clean + Jerk
70% 1+1 (247)
75% 1+1 (264)
80% 1+1 (281)
85% 1+1 (297)
90% 1+1 (315)

Back Squat
70% 1x1 (352)
75% 1x1 (374)
80% 1x1 (396)
85% 1x1 (419)

Wednesday 8/26/15

Morning Session 7:00a
Snatch
70% 2x2 (205)
75% 2x1 (215)
80% 2x2 (230)

Thruster
80% 1x3 (245)
85% 1x3 (260)
90% 2x1 (275)

Evening session 4:00p
Jerk
70% 2x2 (242)
75% 1x1 (264)
80% 2x1 (286)
85% 1x1 (297)
87% 1x1 (308)
90% 2x1 (319)

Clean Pull
100% 2x3 (352)
110% 2x2 (385)


 

Monday 8/24/15

Snatch Push Press + OHS
70% 5+1 (205)
75% 4+1 (215)
80% 3+1 (230)
85% 2+1 (245)
90% 1+1 (260)

Snatch
70% 2x2 (205)
75% 1x1 (215)
80% 2x1 (230)
85% 2x1 (245)

Clean + Jerk
70% 1+1 (245)
75% 1+1 (265)
80% 1+1, 1+1 (285)
85% 1+1 (300)

Snatch Pull
100% 1x3 (285)
110% 2x2 (315)

Friday 8/21/15

Snatch Push Press + OHS
70% 3+1, 3+1, 3+1 (205)

Snatch
70% 1x3 (205)
75% 2x2 (215)
80% 5x1 (230)

Power Clean + Push Press
80% 2+2 (245)
85% 2+1, 1+2 (265)
90% 1+1, 1+1 (285)

Clean Pull
105% 2x3 (370)

Back Squat
70% 1x2 (355)
75% 1x2 (375)
80% 2x2 (405)

Wednesday 8/19/15

Snatch
70% 2x2 (205)
75% 1x1 (215)
80% 3x1 (230)

Clean + Jerk
70% 2+1, 1+2 (245)
75% 1+1 (265)
80% 1+1, 1+1 (285)

Snatch Pull
100% 2x3 (285)

Monday 8/17/15

Back Squat
3x3 (220)
2x2 (264)

RDL
3x3 (220)
2x2 (264)

Light day to loosen up.

Friday 8/14/15

Snatch
70% 2x2 (198)
75% 1x1 (220)
80% 1x1 (231)
85% 3x1 (242)
90% 1x1 (253)

Power Clean + Push Press
80% 2+2 (242)
85% 2+2 (253)
90% 1+1, 1+1 (264)
95% 1+1 (275)

Wednesday 8/12/15

Snatch Push Press
80% 1x3 (231)
85% 2x2 (242)
90% 3x1 (260)

Power Clean from blocks (AK)
75% 1x3 (242)
80% 2x2 (253)
85% 3x1 (270)

Snatch High Pull
70% 3x3 (198)
75% 2x2 (220)

Jerk Recovery
1x3 (264)
2x2 (308)
3x1 (352)
1x1 (374)

Glute-Ham Raise
3x3

Monday 8/10/15

Snatch
70% 2x2 (205)
75% 1x1 (215)
80% 3x1 (230)
85% 1x1 (245)

Thruster
80% 1x3 (245)
90% 3x1 (275)

Clean Pull with Pause(BK)
90% 2x3 (325)
100% 2x2 (355)

Back Squat
70% 1x3 (355)
75% 1x3 (375)
80% 2x1 (405)

Friday 8/7/15

Snatch Push Press + OHS
70% 3+1 (198)
75% 3+1 (215)
80% 3+1 (231)

Clean from blocks (BK)
70% 2x2 (247)
75% 1x1 (264)
80% 5x1 (280)

Jerk
70% 1x3 (247)
75% 3x2 (264)
80% 2x1 (280)
65% 1x3 (231)

3 Position Snatch Pull
90% 2x3 (260)
100% 2x2 (286)

Wednesday 8/5/15

Jerk Balance
2 x 135/155/185/205/225

Snatch
70% 1x3 (205)
75% 2x2 (215)
80% 3x1 (230)

Clean Pull
100% 2x3 (355)
110% 2x2 (385)

Back Squat
70% 1x3 (355)
75% 2x2 (375)
80% 3x1 (405)

Monday 8/3/15

Snatch Push Press + OHS
70% 3+1 (198)
75% 3+1 (215)
80% 3+1 (231)

Clean from blocks (BK)
70% 1x3 (247)
75% 1x3 (264)
80% 2x2 (280)

Jerk
70% 1x3 (247)
75% 1x3 (264)
80% 3x2 (280)

Snatch Pull
100% 2x3 (286)
110% 2x2 (315)