Week of 3/2/2014

If you are lifting in the Monrovia meet this weekend, your weekly programming will be a bit different.

Monday – Snatch Day

1) 3 Position Snatch (Floor, Hang, Hips) – 5 sets @ 75%

2) Snatch Deadlift – 4 x 3 @ 110% of max snatch

3) Back Squat: 7 x 2 @ 75%

Tuesday – Clean and Jerk/Squats

1) Clean + Front Squat + Jerk – 5 sets of (1 + 5 + 2) @ 70%

2) Clean Pulls – 4 x 3 @ 100%

3) Push Press: 3 x 5 @ 80%

Thursday – Power Day

1) Power Snatch – 4 x 2 @ 75%

2) Power Clean + Push Jerk – 4 x (2+2) @ 70%

3) Front Squat – 75% x 2, 85% x 2, 95% x 2 for 2 sets

Friday – Blocks/Squats

1) Hang Snatch (knees) – 4 x 3 @ 70%

2) Clean & Jerk – 4 sets of (2+1) @ 85%

3) Push Jerk + Jerk Grip OHS – 50%(3+3), 60%(2+2), 70% (1+1) x 2 sets

Saturday – Max out Day!

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