Friday, November 6th, 2015

Weightlifting: 

1) Snatch: Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

2) Clean and jerk:Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

3) Front squat: Work up to a 3 RM

*For the snatch and clean and jerk, work up to a max for the day. A max for the day could either be a new 1 RM or 80% of your best 1 RM, depending on how you feel. After you have hit your max, back it down to 90% and complete 3 singles at 90%. During all, no more than 2 minutes between reps. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.