Week of 1/3/2014

Monday – Snatch Day

1) Max for the complex: High Hang Snatch (at hips) + Hang Snatch (knees). Then 1 x 1 @95% and 2 x 1 @ 90% of 1RM.

2) Snatch High Pull: 3 x 3 @ 105% 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: High Hang Clean (at hips) – Hang Clean (knees) – Jerk. Then 1 x 1 @ 95% and 1 x 1 @ 90%

2) Clean Pulls: 3 x 3 @ 105% of max from above

3) Push Press: Find 3 Rep Max 

Thursday – Power Day

1) Power Snatch: Find 3 Rep Max. Then 1 x 3 @ 95% and 1 x 3 @ 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) Power Clean & Push Jerk: Find 3 Rep Max. Then 1 x 3 @ 95% and 2 x 3 @ 90% of 2RM. 

2) Single Leg Step Ups: 5 each side with the barbell on back. 4 sets, moderate/heavy.

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.