Week of 8/19/13

Monday – Snatch Day

1) Hang Snatch from Knee: Max Triple

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

3) Snatch High Pull: 5 x 3 @ more than 1RM snatch.

Tuesday – Clean & Jerk, Hatch Cycle

1) Hang Clean & Jerk from knee: Max Double

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: 70% x 5, 75% x 5, 80% x 5, 85% x 5

Thursday – POWER day

1) 3 – Position Power Snatch: Max for the day.

2) 3 Position Power Clean: Max for the day.

3)  Jerk: 5 x 3 – heavy for the day

Friday – NEW VBC SESSION! 

1) Snatch from Blocks: 5 x 2 – heaviest possible

2) Clean & Jerk from Blocks: – 5 sets of 3 Cleans + 1 Jerk – heaviest possible

3) Back Squat: 65% x 8, 70% x 8, 75% x 8, 80% 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.