Week of 1/20/2014

Monday – Snatch Day

1) Snatch: Find 1 Rep Max (3 misses allowed). Then 1 x 1 @95% and 2 x 1 @ 90% of 1RM.

2) Snatch Deadlift: Find 1 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 1 Rep Max (2 misses allowed). Then 1 x 1 @ 95% and 2 x 1 90% of 1RM.

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

3) Push Press: Find 3 Rep Max 

Thursday – Power Day

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

2) Snatch: 4 x 1 @ 90% of Monday’s 1RM. 

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

Friday – Blocks/Squats

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

2) Good Morning: 5 Rep Max (with perfect position) Then 1 x 5 @ 95% and 1 x 5 @ 90%

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

Saturday – Max out Day!

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