Week of 5/20/2013

Monday – high volume/intensity in full lifts (or hang) and back squats. 

1. 7 x 1 3-Position Snatch (position 1 is 2″ from floor) – heaviest possible –  rest 90 sec.

2. 5 x 3 Snatch First Pull w/ 3 second pause – Heavier than last week

3. 5 x 2 Tempo Back Squat @ 80% – 5 Second pause in bottom, rebounce and stand up.

Tuesday – High volume and heaviest possible from hang, blocks, pause. Additional Pull and Press work.

1. 7 x 1 3 -Position Clean (Position 1 is 2″ off floor) + 1 Jerk – heaviest possible – rest 90 sec.

2. 5 x 2 Split Jerk – heaviest possible

3. 5 x 3 Clean Pulls w/ 3 second pause – heavier than last week

Thursday – POWER day (and more squatting)

1. Every 30 seconds for 4 minutes – 1 Power Snatch + 2 Behind the Neck Snatch Grip Push Press @ 75% –

performed as a complex

2. Every 30 seconds for 4 minutes – 2 (touch and go) Power Cleans + Push Jerk @ 70%

3. 5 x 2 1&1/4 Front Squats – heaviest possible – rest 90 seconds

4. 3 x 10 Glute Ham Raises

Saturday – VBC Sessions with Coach Derrick Johnson

 1. MAX OUT DAY!!!! (For most athletes)

2. Additional volume technique work per coaches suggestion

3. 1 x 20 rep max High Bar Back Squat. (heavier than last week but try to make the 20 reps – every rep should be as deep as possible)

Sunday – VBC Session with Coach Derrick Johnson

1. Make up any of the weeks work that you might have missed as well as technique work per coach’s suggestion. Make sure to get your squats in a make at least a few high percentage attempts in each lift.