Week of 7/1/13

Kendrick Farris with a 215kg/473lb Clean & Jerk – this would smash the American record for this weight class.

First week of SMOLOV SQUAT CYCLE! (junior version)

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

1) 5 x 1 Snatch + 3 Snatch Grip Push Press (heaviest possible) – rest 90 sec. 

2) Smolov 1/1 – Click Here for Smolov Calculator

6 x 6 @ 70% High Bar Back Squat – rest at least 2 minutes. 

 

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

1) Smolov 1/2 

7 x 5 @ 75% High Bar Back Squat – rest at least 2 minutes. 

2) 12 Minutes to work to a 1RM Snatch, if time allows. 

 

Thursday – POWER day (and more squatting)

1) Smolov 1/3

8 x 4 @ 80% High Bar Back Squat – rest at least 2 minutes

2) 12 minutes to work a 1RM Clean & Jerk, if time allows.

 

 Saturday – VBC Sessions with Coach Derrick Johnson

1. Smolov 1/4

10 x 3 @ 85% High Bar Back Squat – rest at least 2 minutes

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

3. Additional volume technique work will be advised by Coach Derrick.

 

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.