Week of 12/24/13

This is the week of Christmas but the programming is written out for the whole week. Get the work in if and when you can. We will do a meet prep/deload next week leading up to Monrovia on the 4th. Merry Christmas!

Monday – Snatch Day

1) Snatch: 60/2, 70/2, 75/2, 80/1, 90/1, 95/1*3 sets, 80/2, 85/1, 90/1

2) Front Squat/Back Squat: 2/4 – 4 sets @ 80% of max FS 

Tuesday – Clean and Jerk/Squats

1)  Clean & Jerk: 60/2, 70/2, 75/2+1, 80/1, 90/1, 95/1*2 sets, 80/2+1, 85/1, 90/1

2a) Good Mornings: 4 x 8 – heavy

2b) Push Press:  Find 1RM

Thursday – Power Day

1) Power Snatch: 4 x 2 @ 70%

2) Power Clean & Push Jerk: 4 x 2  @ 70%

2) Front Squat/Back Squat: 2/4 – 4 sets @ 80%.

Friday – Blocks/Squats

1) Snatch: Work to a max for the day with no more than 2 misses

2) Clean & Jerk: Work to a max for the day with no more than 2 misses

3) Split Press: 3 x 5 – heavy

Saturday – Max out Day!

1) Technique work using sub maximal weight or working up to a max allowing for no misses. 

2) Hip Extensions: 3 sets of 10

3) Front Squat: 3 x 5 reps @ 70%