Monday September 10 2012

Week 3 of 4 (7 of 12).  
Next week we taper in preparation for re-testing the back squat.  Hit it hard this week.

Advanced
    - Back Squat 3x10 @ 73%
    - Block Snatch (mid knee) 2 x 3 @ 70%; 1 x 3 @ 75%; 2 x 2 @ 80%
    - Snatch Pull on Riser 4 x 3 @ 95% (of snatch)
    - Heaving Snatch Balance + OHS 2 x 1+2 @ 70%, 2 x 1+1 @ 75%

Beginner
    - Clean + Front Squat + Jerk  3 x 2, 5 x 1
    - Snatch grip PP + OHS 5 x 2
    - 5/5 1-arm dumbell snatch x 3  (heavy)

Chris