Strength–Nov. 2016

All workouts equal volume of 1

Snatch

1) 7×1 Snatch

Start @ 80% and work up

2) 6×2 Hang Snatch

Start @ 65% and work up

3) 8×1 Snatch Balance

Start @ 70% and work up

Clean and Jerk

1) 7×1 Clean and Jerk

Start @ 80% and work up

2) 6×2 Hang Power Clean

Start @ 65% and work up

3) 7×1 Hang Clean and Jerk

Start @ 75% and work up

Back Squat

1)5×3 Back Squat

Start @ 75% and work up

2) 5×5 Back Squat

Start @ 65% and work up

Front Squat

1)7×1 Front Squat

Start @ 80% and work up

2) 6×3 Front Squat

Start @ 75% and work up

Overhead Squat

1)5×4 Overhead Squats

Start @ 70% and work up

2) Go for a 1 rep max

Strict Press

1)6×2 Strict Press

Start @ 80% and work up

2) 5×5 Strict Press

Start @ 70% and work up

Bench Press

1)6×4 Bench Press

Start @ 70% and work up

2) 5×3 Bench Press

Start @ 75% and work up

Shoulder to Overhead

1)1 RM Push Press

2) 5×4 Push Jerk

Start @ 70% and work up

Deadlift

1)5×5 Deadlift

Start @ 65% and work up

2) 6×3 Deadlift

Start @ 70% and work up

Strict Pull-ups

1) 7×1 Strict Pull-up for max height

Without kipping, pull as high as possible.  If able to bar muscle-up, add weight.

2) 5×3 Strict Chest-to-bar Pull-ups

Add weight as necessary, and scale to strict pull-ups as necessary