Monday: 1/14/2013
Level 1: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes) B) High Hang Snatch: 3s x 3 (15 minutes)
C) 3 Part Pasuing Snatch Pulls: 3s x 3 (5-10min)
D) Snatch OH Squat OR Snatch Balance: 3s x 3 (15 min)
E) Front Squat 3s x 3 (20-30min)
G) Back Extensions: 10-15×3 (5 min)
Level 2: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) 3 Part Pasuing Snatch Pulls: 3s x 3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) 3 Part Pasuing Clean Pulls: 3s x 3 (5-10min) E) Snatch OH Squat OR Snatch Balance: 3s x 1-3 (15 min)
F) Front Squat 3s x 3 (20-30min) G) Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
Level 3: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Snatch: x1rm (30 minutes)
B) Snatch Pulls: 100%x3, 105%x3, 110%x3 (5-10min)
C) Clean & Jerk: x1rm (20 min)
D) Clean pulls: 100%x3, 105%x3, 110%x3 E) Snatch Balance: 2s x 3 (15 min) E) Optional: Snatch Balance: 3s x 3 (15 min)
F) Front Squat 3s x 3 (20-30min) G) Optional: Good Mornings 5s x3 (15 min)
H) Back Extensions: 10-15×3 (5 min)
*May also do snatch balances after front squats depedning on priority
