Week of 7/22/13

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

1) Work up to a 1RM Snatch. No more than 3 misses. 

2) EMOTM 5 minutes: 1 Snatch @ 90%

3) 3 x 5 Snatch First Pulls w/ 3 second pause – heaviest possible – rest 60 seconds. 

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

1) Work up to a 1RM Clean & Jerk. No more than 2 misses. 

2)  EMOTM 5 minutes: 1 Clean & Jerk @ 85-90%

3) 3 x 3 Pause Front Squats w/ 5 second pause – rest 90 sec.

Thursday – POWER day (and more squatting)

1) EMOTM 5 Minutes: 2 Hang Squat Cleans @ 70%

2) Establish a 1 Rep Max Back Squat

* A walkout may be used if the athlete chooses. 

 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.

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.