Week of 8/12/13

Monday – Snatch Day

1) Snatch High Pull x 2 + 1 Snatch – work to a max

2) 3 sets of complex @ 90% of #1

3) Snatch pull to top of knee with 3 second pause: 5 x 2 reps

Tuesday – Clean & Jerk, Hatch Cycle

1) Clean Pulls x 2 + 1 Clean and Jerk – work to a max

2)  Then 3 sets of complex @ 90% of #1

3)  Back Squat: 65% x 8, 70% x 8, 80% x 6, 85% x 6

B) Front Squat: 60% x 5, 70% x 5, 75% x 5, 80% x 5

Thursday – POWER day

1) Max Triple Power Snatch from Hang

2) Max Triple Power Clean from Hang

3)  5 x 1 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible

Friday – NEW VBC SESSION! 

1) Snatch from Blocks: 5 x 3 – heavy

2) Clean & Jerk from Blocks: 5 x 2 – heavy

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

4) Front Squat: 60% x 5, 65% x 5, 70% x 5, 70% x 5

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.