Week of 2/17/2014

Monday – Snatch Day

1) Snatch: Find 1 Rep Max. Then 1 x 2 @ 90% and 1 x 2 @ 85% of 1RM.

2) Snatch Balance: 3 x 3 @ 80% of max snatch.

3) Back Squat: Find 1 Rep Max: Then 1 x 1 @ 95% and 2 x 1 @ 90% of 1RM.

Tuesday – Clean and Jerk/Squats

1) Clean & Jerk: Find 1 Rep Max. Then 1 x 2 @ 90% and 1 x 2 @ 85%

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

3) Push Press: Find 1 Rep Max 

Thursday – Power Day

1) Power Snatch: Find 1 Rep Max. Then 1 x 2 @ 90% and 1 x 2 @ 85% of 1RM.

2) Snatch: 4 x 1 @ 80% of Monday’s 1RM. 

3) Back Squat: 4 x 3 @ 85% of Monday’s 1RM.

Friday – Blocks/Squats

1) Power Clean & Push Jerk: Find 1 Rep Max. Then 1 x 2 @ 90% and 1 x 2 @ 85% of 1RM. 

2) Single Leg Step Ups: 5 each side with the barbell on back. 4 sets, heavier than last week. 

3) Strict Press: Find 1 Rep Max. Then 3 x 3 @ 90% of 1RM. 

Saturday – Max out Day!

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