Snatch - 60%x4, 70%x4, 80%x4x3
Clean and Jerk - 60%x4+1, 70%x4+1, 80%x4+1x3
Clean High Pull - 85%x4x5
Behind The Neck Jerk - 60%x4, 65%x4, 70%x4x3
Back Squat - 60%x4. 70%x4, 80%x4x4
Good Morning - 135x6x3

08-22-13

Power snatch + hang power snatch: 160x1+1, 175x1+1, 190x1+1, 200x1+1, 185x1+1, 135x1+1
Power Clean + Power Jerk:135, 205, 225, 245, 265, 225
Snatch Deadlift: 265x3x3
Push Press: 135x5, 185x5, 205x4, 205x4

Power Snatch - 60%x3, 65%x3, 70%x3x3
Power clean and power jerk - 60%x3+2, 65%x3+2, 70%x3+2x3
Clean Extension - 80%x4, 85%x4x4

08-19-13

1. Snatch - build to a heavy single x 2
2. CJ - build to a heavy single x 2
3. Back Squat - build to your 5 RM, 90% 5x5

Back Squat: 60%/4, 70%/4, (80%/4)2   
Snatch: 60%/4, 70%/4, (80%/4)2   
Clean & Jerk: 60%/4+1, 70%/4+1, (80%/4+1)2   
Jerk off Rack: 70%/3, (.80%/3)3   
Snatch High Pull: (90%/4)4   
Romanian Deadlift: (90%/5)4  
Press: (X/3)4

08-15-13

1. Front Squat: 60%/4, 70%/4, (75%/4)3
2. Snatch: 60%/4, 70%/4, (75%/4)2  
3. Clean & Jerk: 60%/4+1, 70%/4+1, (75%/4+1 )2   
4. Snatch High Pull: (90%/4)5   
5. Romanian Deadlift: (85%/5)4  
6. Jerk Drive: (80%/3)4

08-14-13

Power Snatch + OHS: 60%x3+3, 65%x3+3, 70%x3+3x2
Power Clean + Power Jerk: 60%x3+3, 65%x3+3, 70%x3+3x2
Press: (X)x2x4

*add singles to PS and PC based on feel after sets

1)  Back Squat: 60%/3, 70%/3, (80%/3)2                                               

2)  Snatch: 60%/3, 70%/3, (80%/3)2                                                       

3)  Clean & Jerk: 60%/3+1, 70%/3+1, (80%/3+1)2                                   

4)  Behind the Neck Push Press: 60%/4, 65%/4, (70%/3)3                      

5)  Clean High Pull off blocks: (85%/4)4                                                  

6)  Snatch Deadlift on blocks: (85%/4)4                                                  

7)  Good Morning: (X/6)4                                                                     

08-12-13

Front Squat - 6,6,6,10 (205,225,235,245)
Power Clean and Jerk - 60%x3+2, 65%x3+2, 70%x3+2x2
Snatch Extension - 90% x4x4
Clean Deadlift off 2'' riser - 95% x3x2

08-11-13

 Snatch - 255# Clean and Jerk - 320#

PM 1
Back Squat: (2,3,5,10) x 2 @ 225#

PM 2
Snatch: 60%x4,70%x4,75%x4x3
CJ: 60%x4+1,70%x4+1,75%x4+1x3
Jerk from blocks: 70%x4, 80%x3x3
Clean Extension: 85%x4x5
Snatch Deadlift: 105%x4x4

11 Weeks until competition day

The following macrocycle will include two 4 week mesocycles and one 3 week mesocycle.

I. Hypertrophy Squat focus + preparation x 3 weeks + 1 transition week.

II. Preparation

III. Pre-Competition