Week 1 Day 1 New Program

Week 1 Day 1
This starts a new phase of training!  This program is an intensification from the last program, meaning you will be using relatively heavier weights through out the program.  Today we are working on building up some consistency with weights that are a little heavier.  I usually don't give percentages unless its to just give you an idea of what weight you should be using   If someone could do more than the percentage I would be all for it (with good form).  But today I want you to stay at the percentages prescribed for Snatch and Clean and Jerk to build consistency at that weight.

High Hang Snatch
2 sets of 2 reps with 90 seconds of rest keep weight light and work on form

Snatch From Floor
5 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Clean and Jerk
5 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Back Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest use approximatly 70-75% 1RM