A. power snatch: 60% x 3 x 2; rest 2 minutes B. snatch: 70% x 2 x 3; rest 2 minutes C. power clean / jerk: 70% x 1.2 x 3; rest 2 minutes D. back squat: 60% x 3 x 3; rest 2 minutes
A. hang power snatch: 60% x 2; rest 2 minutes 70% x 2 x 2; rest 2 minutes B. clean / jerk: 70% x 2.2 x 3; rest 2 minutes C. clean pull: 90% x 2 x 2; rest 2 minutes D. front squat: 70% x 3 x 3; rest 3 minutes
Monday, Wednesday, Saturday this week comrades. We're coming down...maxing out next week.
A. power snatch: 70% x 2 x 2; rest 2 minutes 80% x 2 B. snatch: 80% x 2 x 2; rest 2 minutes 90% x 1 x 2; rest 2 minutes C. snatch pull: 100% x 2 x 4; rest 2 minutes D. power clean / push jerk: 70% x 2.1; rest 2 minutes 80% x 2.1 x 3; rest 2 minutes E. back squat: 70% x 2; rest 2-3 minutes 80% x 2 x 3; rest 3 minutes
A. hang power snatch: 60% x 2; rest 2 minutes 70% x 2 x 2; rest 2 minutes B. snatch: 80% x 2 x 5; rest 2 minutes C. hang snatch pull: 80% x 4 x 4; rest 2 minutes D. squat clean: 70% x 2; rest 2 minutes 80% x 2 x 3; rest 2 minutes E. hang clean pull: 90% x 3; rest 2 minutes 100% x 2 x 2; rest 2 minutes F. front squat: 75% x 3 x 4; rest 2-3 minutes
A. sotts press: 3-3-3; rest as needed B. jerk behind neck: 2-2-2; rest 2 minutes C. clean grip deadlift: 90% x 3; rest 2-3 minutes 100% x 2; rest 2-3 minutes 110% x 2 x 3; rest 2-3 minutes