Service here is super sketch, I'll upload the next three days as soon as I get better service. This is our last week before our in house competition next Saturday. Be crisp and maintain focus.
DAY 1
Competition Barbell:
Snatch 1x2 @60,70,80,85 1x1 @90% 1x1 @95% 1x1 @90%
Clean and Jerk 1x1 @60,70,80,85,90,95,90
Strength Barbell:
Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x2@90%
Push Press: work to best set of 3 reps- while you're doing your front squats.
DAY 2
Competition Barbell:
Power Snatch+Snatch Balance 1x2+1 @50,60,70,75%
Power Clean and Jerk: with 3 second hold in the power position before jerking the bar. 1x2+1 @50,60,70,75%
Strength Barbell:
Back Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%
Clean High Pull: work to best set of 3 reps- while you're doing your Back squats.
DAY 3
Competition Barbell:
Snatch 1x1 @60,70,80,85,90,95%
Clean and Jerk 1x1 @60,70,80,85,90,95%
Strength Barbell:
Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%
DAY 4
Competition Barbell:
Snatch 5 attempts between 95-100% 1RM
Clean and Jerk 3 attempts between 95-100% 1RM