Week of 6/3/2013

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

 1) 5 x 2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

2a) 5 x 2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec. – 2 count pause -just off the floor, at knees, and at hips. 

2b) 5 x 2 Tempo High Bar Back Squat @ 85% – rest 60 sec. – 3 second pause at bottom, rebounce, and come up explosively.

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

1) 7 x 2 Hi – Hang Clean + 1 Jerk – heaviest possible – rest 60 – 90 sec. 

2a) 5 x 3 Push Press – heaviest possible – rest 60 sec. 

2b) 5 x 3 Stop Clean Pulls – heavier than last week – 2 count just off floor, at knees,  and at the hips – rest 60 sec.

Thursday – POWER day (and more squatting)

1. Every 30 seconds for 3 minutes – 1 Power Snatch + 2 Behind the Neck Snatch Grip Push Press @ 80% –

performed as a complex

2. Every 30 seconds for 3 minutes – 2 (touch and go) Power Cleans + Push Jerk @ 75%

3. 5 x 3 Front Squats @ 80% – 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 will be advised by Coach Derrick.

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. Additional technique work will be advised by Coach Derrick.