Week of 7/29/13

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

1) Work up to a 1RM 3 Position Snatch (Floor, Hang, Hi Hang)

2) 3 Sets at 90% of #1

3) Back Squat: 10@60%, 8@70%, 6@75%, 4@80% 

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

1) Work up to a 1RM  3 Position Clean & Jerk. 

2)  3 Sets at 90% of #1

3) Front Squat: 5@60%, 3 sets of 5@70% 

Thursday – POWER day (and more squatting)

1) 5 x 3 Power Snatch – all sets should be heavy but not sloppy.

2) 5 x 3 Power Clean – all sets should be heavy but not sloppy.

3a) Back Squat: 10@60%, 8@65%, 8@70%, 8@75% 

3b) 4 x 3 Jerks – alternate with back squat sets – heavy but perfect technique

Saturday – VBC Sessions with Coach Derrick Johnson

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

2) Find 3RM Front Squat

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.