Week of 1/27/2013

Monday – Snatch Day

1) Max for the complex: Snatch Pull – Snatch – Hang Snatch. Then 1 x 1 @95% and 2 x 1 @ 90% of 1RM.

2) Snatch High Pull: 3 x 3 @ 100% of max from above.

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

Tuesday – Clean and Jerk/Squats

1) Max for the complex: Clean Pull – Clean – 2 Jerks. Then 1 x 1 @ 95% and 1 x 1 @ 90%

2) Clean Pulls: 3 x 3 @ 100% of max from above

3) Push Press: Find 3 Rep Max 

Thursday – Power Day

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

2) Snatch: 4 x 1 @ 100% of Monday’s Max Complex. 

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

Friday – Blocks/Squats

1) Clean from Hang (below the knee): Find 2 Rep Max. Then 1 x 2 @ 95% and 2 x 2 @ 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.