Week of 2/24/2014

Monday – Snatch Day

1) Snatch + Hang Snatch: Find a max for the complex.

2) Clean + Hang Clean + Jerk: Find a max for the complex.

3) Back Squat: Find a 5 rep max. 

Tuesday – Clean and Jerk/Squats

1) Power Snatch + Snatch: Find a max for the complex. 

2) Power Clean + Clean + Jerk: Find a max for the complex. 

3) Push Press: Find 3 Rep Max

Thursday – Power Day

1) Snatch: Find a max for the day. No more than 3 misses. 

2) Snatch High Pulls: 4 x 3 @ 110% of Max from the day. 

3) Front Squat: 3 x 3 @ 100% of max clean. 

Friday – Blocks/Squats

1) Clean & Jerk: Find a max for the day. No more than 3 misses. 

2) Clean Pulls: 4 x 2 @ 110% of max from the day. 

3) Push Jerk: 4 x 3 – heaviest possible with perfect lockout

Saturday – Max out Day!

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