499659363383834

Wednesday 1/17/13

Level 1: Week 1 out of 2 (1/6) (match or beat last week/past numbers)
A) Clean: x1rm (30 min)
B) High hang Clean: 3s x 3 (15 min)
C) 3 Part Pausing Clean Pull: 3s x 3 (5-10 min)                                                                                                                              
D) Rack Jerks: 3sx 3 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min)
E) Back Squat 3,5,7,9-f (20-30min)                                                                                                                                                
F) Optional: RDL OR SN DL 5s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)

Level 2: Week 1 out of 2 (1/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
C) Clean & Jerk: x1rm (20 min)
D) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
E) Rack Jerks: 3s x 3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)                                                                                                                                             
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

Level 3: Week 1 out of 2 (1/6) (match or beat last week/past numbers)                                                                                      
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 (5-10min)
E) Rack Jerks: 3s x3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)                                                                                                                                                 
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)
*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed

 

Wednesday 1/17/13

Level 1: Week 1 out of 2 (1/6) (match or beat last week/past numbers)

A) Clean: x1rm (30 min)
B) High hang Clean: 3s x 3 (15 min) 
C) 3 Part Pausing Clean Pull: 3s x 3 (5-10 min)D) Rack Jerks: 3sx 3 (15 min) (w/up w/BN Split Press x3-5*3 x 3 TO drop jumps 3×3)(15 min)
E) Back Squat 3,5,7,9-f (20-30min)   
F) Optional: RDL OR SN DL 5s x 3 (15 min)
G) Reverse Hypers: 10-15×3 (5 min)

Level 2: Week 1 out of 2 (1/6) (match or beat last week/past numbers)
A) Snatch: x1rm (30 minutes)
B) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
C) Clean & Jerk: x1rm (20 min)
D) 2 Part Pausing Snatch Pulls (floor and knee): 3s x 3 (5-10 min)
E) Rack Jerks: 3s x 3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

Level 3: Week 1 out of 2 (1/6) (match or beat last week/past numbers)

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 (5-10min) 
E) Rack Jerks: 3s x3 (15 min)
F) Back Squat 3,5,7,9-f (20-30min)                                                     
                                              
G) Optional: RDL OR SN DL 5s x 3 (15 min)
H) Reverse Hypers: 10-15×3 (5 min)

*note: Level 3: may perform pulls &/or Rack jerk after/before squats if needed

 

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