Friday 10-29-10

• Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
• Overhead squat - heavy single

4 sets; no rest:
12 DB hang high-pull
12 push-ups

Thursday 10-28-10

• Front squat - 78% x 3 x 10
• Clean pull - 96% (of clean) x 3 x 2
• Clean deadlift - 100% (of clean) x 3 x 1

TIP:
When lifting the bar from the floor during the snatch or clean, immediately shift your weight back toward your heels and bring the bar with you. Do not try to lift the bar straight up. Move the knees, hips, shoulders and bar back and up together.

Wednesday 10-27-10

Due to work and school schedule I am going to tweak the usual workout schedule. Will bump Wednesdays workout to Thursday and Thursday to Friday. Will see how this goes for a while and if I am not recovering well will adjust again. I literally have no time to workout on Wednesdays now though. Guess that is life... Must always be willing to adapt.

Tuesday 10-26-10

• Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
• Jerk - heavy single

3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest

Monday 10-25-10

• Back squat - 81% x 3 x 10
• Snatch pull - 96% (of snatch) x 3 x 2
• Snatch deadlift - 106% x 3 x 1

Saturday 10-23-10

• Snatch - 80-90% x 1
• Clean & jerk - 80-90% x 1
• Front squat - 80-90% x 1
• Stiff-legged deadlift - 3 x 5

Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.

Thursday 10-21-10

• Clean - (60% x 1, 65% x 1, 70% x 1) x 3
• Snatch balance - heavy single

3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm