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.