Week of 1/6/2013

Monday – Snatch Day

1) Snatch: Find 3 Rep Max (quick reset at bottom). Then 1 x 3 @95% and 1 x 3 @ 90% of 3RM.

2) Snatch Deadlift: Find 3 Rep Max maintaining PERFECT positions.  

3) Back Squat: Find 5 Rep Max: Then 1 x 5 @ 95% and 1 x 5 @ 90% of 5RM.

 

Tuesday – Clean and Jerk/Squats

1) Clean: Find 3 Rep Max (quick reset at bottom). Then 1 x 3 @ 95% and 1 x 3 90% of 3RM.

2)  Jerk (from rack): Find 3 Rep Max: Then 1 x 3 @ 95% and 1 x 3 @ 90% of 3RM.

3) Push Press: Find 5 Rep Max 

 

Thursday – Power Day

1) Snatch from hang (power position): Find 3 Rep Max. Then 1 x 3 @ 95% and 1 x 3 @ 90% of 3RM.

2) Snatch: 3 x 3 @ 90% of Monday’s 3RM. (Not touch and go). 

3) Back Squat: 5 x 5 @ 90% of Monday’s 5RM.

 

Friday – Blocks/Squats

1) Hang Clean: Find 3 Rep Max. Then 1 x 3 @ 95% and 1 x 3 @ 90% of 3RM. 

2) Bent Over Rows: 5 Rep Max – Then 1 x 5 @ 95% and 1 x 5 @ 90%

3) Push Press: 5 x 5 @ 90% of Tuesday’s 5RM. 

 

Saturday – Max out Day!

Technique work and make up missed days. Work with Coach Derrick whenever possible.  

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