Thursday: 141106 (3-4)


Weightlifting: Pick One (3-4 sets)
3-Position Power Snatch:
Power Snatch + Snatch (1+2):
Hang Power Snatch + Hang Snatch (1+2):
Power Snatch (2-6 reps):
Hang Power Snatch (2-6 reps):

Assistance A: Pick One (1-2 sets)
Snatch Press + Snatch Push Press (1+2):
Snatch Power Jerk + Snatch Jerk (1+2):
Snatch Press (2-6 reps):
Snatch Push Press (2-6 reps):
Snatch Power Jerk (2-6 reps):
Snatch Jerk (2-6 reps):

Assistance B: Pick One (1-2 sets)
Barbell Row (6-15 reps):
Pendlay Row (2-6 reps):
Yates Row (6-15 reps):

Assistance C: Pick One (1-2 sets)
Snatch Balance + Overhead Squat (1+2):
Overhead Squat (2-6 reps):
Snatch Balance (2-6 reps):

Wednesday: 141105 (3-3)


Weightlifting: Pick One (3-4 sets)
3-Position Clean:
Power Clean + Clean (1+2):
Hang Power Clean + Hang Clean (1+2):
Clean (2-6 reps):
Hang Clean (2-6 reps):

Assistance A: Pick One (1-2 sets)
3-Board Bench Press (2-6 reps):
Floor Press (2-6 reps):
Speed Bench (Bands Down or Chains) (2-6 reps):

Assistance B: Pick One (1-2 sets)
Clean Pull (2-6 reps):
Clean High Pull (2-6 reps):
Hang Clean Pull (2-6 reps):
Hang Clean High Pull (2-6 reps):

Assistance C: Pick One (1-2 sets)
Barbell Lunges (Front Rack Position) (6-15 reps):
Front Squat (6-15 reps):
Paused Front Squat (6-15 reps):

Tuesday: 141104 (3-2)


Weightlifting: Pick One (3-4 sets)
3-Position Power Clean:
Power Clean + Clean (1+2):
Hang Power Clean + Hang Clean (1+2):
Power Clean (2-6 reps):
Hang Power Clean (2-6 reps):

Assistance A: Pick One (1-2 sets)
Press + Push Press (1+2):
Power Jerk + Jerk (1+2):
Press (2-6 reps):
Push Press (2-6 reps):
Power Jerk (2-6 reps):
Jerk (2-6 reps):

Assistance B: Pick One (1-2 sets)
Barbell Row (6-15 reps):
Pendlay Row (2-6 reps):
Yates Row (6-15 reps):

Assistance C: Pick One (1-2 sets)
Arched-Back Good Morning (6-15 reps):
Deadlift (2-6 reps):
Deficit Deadlift (2-6 reps):
Romanian Deadlift (6-15 reps):
Rack Pull (2-6 reps):
Stiff-Legged Deadlift (6-15 reps):

Monday: 141103 (3-1)


Weightlifting: Pick One (3-4 sets)
3-Position Snatch:
Power Snatch + Snatch (1+2):
Hang Power Snatch + Hang Snatch (1+2):
Snatch (2-6 reps):
Hang Snatch (2-6 reps):

Assistance A: Pick One (1-2 sets)
Bench Press (6-15 reps):
Incline Bench Press (6-15 reps):

Assistance B: Pick One (1-2 sets)
Snatch Pull (2-6 reps):
Snatch High Pull (2-6 reps):
Hang Snatch Pull (2-6 reps):
Hang Snatch High Pull (2-6 reps):

Assistance C: Pick One (1-2 sets)
Barbell Lunges (Back Rack Position) (6-15 reps):
Back Squat (6-15 reps):
Paused Back Squat (6-15 reps):
Speed Squat (Bands Down or Chains) (2-6 reps):