Week of 1/13/2014

Monday – Snatch Day

1) Snatch: Find 2 Rep Max (quick reset at bottom). Then 1 x 2 @95% and 1 x 2 @ 90% of 2RM.

2) Snatch Deadlift: Find 2 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 2 Rep Max (quick reset at bottom). Then 1 x 2 @ 95% and 1 x 2 90% of 2RM.

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

3) Push Press: Find 5 Rep Max 

Thursday – Power Day

1) Snatch from hang (power position): Find 2 Rep Max. Then 1 x 2 @ 95% and 1 x 2 @ 90% of 2RM.

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

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

Friday – Blocks/Squats

1) Hang Clean: Find 2 Rep Max. Then 1 x 2 @ 95% and 1 x 2 @ 90% of 2RM. 

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.