Saturday: 140920 (2-6)


DE Lower: 10×2
Speed Squat (Bands Down or Chains): (SS/Plyo Exercise):

Accessory: 6×1
Speed Pull (Bands Down or Chains):

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

Assistance: Pick One (3-4 sets)
Clean Pull (3):
Clean High Pull (3):
Hang Clean Pull (3):
Hang Clean High Pull (3):

Friday: 140919 (2-5)


DE Upper: 9×3
Speed Bench (Bands Down or Chains): (SS/Plyo Exercise):

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

Assistance A: Pick One (3-4 sets)
Snatch Press + Snatch Push Press (1+2):
Snatch Power Jerk + Snatch Jerk (1+2):
Snatch Press (3):
Snatch Push Press (3):
Snatch Power Jerk (3):
Snatch Jerk (3):

Assistance B: Pick One (3-4 sets of 6-15 reps)
Barbell Row:
Pendlay Row:
Yates Row:

Wednesday: 140917 (2-3)


ME Lower: (Find 1RM)
Back Squat (Regular, Bands Down, Bands Up, or Chains):

Accessory: 4×4 (1 Top Set) (RPE 8)
Paused Back Squat:

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

Assistance: Pick One (3-4 sets)
Snatch Pull (3):
Snatch High Pull (3):
Hang Snatch Pull (3):
Hang Snatch High Pull (3):

Conditioning:
4×400 Meter Intervals.

Monday: 140915 (2-1)


ME Upper: (Find 1RM)
3-Board Bench Press (Regular, Bands Down, Bands Up, or Chains):

Accessory: 4×4 (1 Top Set) (RPE 8)
Paused Bench Press:

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

Assistance: Pick One (3-4 sets)
Press + Push Press (1+2):
Power Jerk + Jerk (1+2):
Press (3):
Push Press (3):
Power Jerk (3):
Jerk (3):

Conditioning:
1 Mile Recovery Run.

Post time to comments:

Saturday: 140913 (1-6)


DE Lower: 10×2
Speed Squat (Bands Down or Chains): (SS/Plyo Exercise):

Accessory: 6×1
Speed Pull (Bands Down or Chains):

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

Assistance: Pick One (3-4 sets)
Clean Pull (3):
Clean High Pull (3):
Hang Clean Pull (3):
Hang Clean High Pull (3):

Friday: 140912 (1-5)


DE Upper: 9×3
Speed Bench (Bands Down or Chains): (SS/Plyo Exercise):

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

Assistance A: Pick One (3-4 sets)
Snatch Press + Snatch Push Press (1+2):
Snatch Power Jerk + Snatch Jerk (1+2):
Snatch Press (3):
Snatch Push Press (3):
Snatch Power Jerk (3):
Snatch Jerk (3):

Assistance B: Pick One (3-4 sets of 6-15 reps)
Barbell Row:
Pendlay Row:
Yates Row: