Week 3 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70%

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Prone Sweeping Row
2 sets of 10 reps with 2 minutes between sets.
Stay light

Week 3 Day 1

This week you should expect to really start getting the hang of the exercises and should be able to use more weight.

Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 90 seconds of rest
Should be able to use considerably more weight this week.

Hang Snatch from mid thigh (use Straps)
3 sets of 3 reps with 90 seconds of rest
Use more weight than last week (Form is more important than weight)

Rest 15 minutes before completing the rest of this workout

Hang Clean from mid thigh + 2 Jerks
3 sets with 90 seconds of rest

Jerks from the BLOCKS (no from the rack)
3 sets of 3 reps with 90 seconds of rest
use more weight than last week

Back Squat
3 sets of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week

A tip from Travis Cooper and I:  If you are trying to move up a weight class you should experience what is called a "Temple Pump".  Meaning you should eat so much food that your temples should be burning.  Also the food should be high quality and not easy to chew processed food.

Week 2 Day 5

Snatch Max

Clean and Jerk Max

Back Squat
shoot for a new 5RM

Week 2 Day 4

NHNF Snatch (No hook grip and no foot movement)

5 sets of 2 reps with 90 seconds rest.  Use a weight that you can still keep good form. (you should not miss reps)

Jerks from the rack

5 sets of 2 reps with 90 seconds rest.  Stay light and work on speed and positions.

Stay light today to rest up for tomorrow Max Out!

Week 2 Day 3

Hang Snatch from below knee
3 sets of 2 reps with 90 seconds rest
Use more weight than last week.

Klokov Complex (deadlift + 3 snatch hang pulls+ snatch)
3 sets of 1 complex with 90 seconds of rest
Use more weight than last week

Hang Clean and Jerk (from below the knee)
3 sets of 1 complex with 90 seconds of rest
Use more weight than last week

Shankle Complex (deadlift + 3 hang clean pulls + hang clean + 2 jerks)
3 sets of 1 complex with 90 seconds of rest
Use ore weight than last week

Front Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest
Use more weight than last week.

Week 2 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70%

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Prone Sweeping Row
2 sets of 10 reps with 2 minutes between sets.
Stay light

American Open and Week 2 Day 1 Oly Program

The American Open was this weekend, here is how everyone on Team MDUSA did.

Jess N     77/94         9th
Mike S    112/145     3rd
Chris G    125/155     5th
James T   133/163     1st
Travis C   145/185     1st
Jon N       160/188     1st
Caleb W   140/180     9th
Tom S       NA/192     na

Our team got 2nd place as a team, Jon North got Best Male Lifter, and I got a Rick Schutz award (named after Rick Schutz who went 6 for 6 at the 1992 Olympics).

I also got a chance to be on Jon North's "Weightlifting Talk".  He had a lot of people as guests including Kendrick Farris, Greg Everett, Holly Mangold, and a few others.  Here is the link to it
http://www.blogtalkradio.com/weightlifting-talk1/2012/12/02/weightlifting-talk--american-open

Well here is the workout!

Week 2 Day 1
Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 90 seconds of rest
Use more weight than last week even if its just 1kg

Hang Snatch from mid thigh (use Straps)
3 sets of 3 reps with 90 seconds of rest
Use more weight than last week (Form is more important than weight)

Rest 15 minutes before completing the rest of this workout

Hang Clean from mid thigh + 2 Jerks
3 sets with 90 seconds of rest

Jerks from Rack
3 sets of 3 reps with 90 seconds of rest
use more weight than last week

Back Squat
3 sets of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week