Windy City Weightlifting

4/4/15

Week 13 - Day 5

A. snatch: 70% of new Max 2 x 6 R: 2 min
B. clean & jerk: 70% of new Max 2 x 6 R: 2 min

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4/3/15

Week 13 - Day 4

A. snatch pull: build to heavy singlel
B. clean pull: build to heavy single
C1. back extension: 10-10-10; rest 30 sec
C2. ghd sit-up: 10-15 x 3; rest 30 sec

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4/2/15

Week 13 - Day 4

A. snatch: build to 70%
B. clean & jerk: build to 70%

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4/1/15

Week 13 - Day 3

A. snatch: find 1RM (3 attempts)
B. clean & jerk: find 1RM (3 attempts)

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