Week of 3/10/2014

Monday – Snatch Day

1) Snatch High Pull + Snatch (2+1) – Max for complex

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

3) Back Squat: 20 Rep Max – 65-70%. Do not go above. One attempt. 

Tuesday – Clean and Jerk/Squats

1) Clean Pull + Clean + Hang Clean + Jerk – 4 sets  @ 80%

2) Clean Pulls – 4 x 3 @ 110%

3) Jerk Balance: 4 x 3 @ moderate weight

Thursday – Power Day

1) Power Snatch + Snatch – 2+ 1  – to a max

2) Power Clean + Front Squat –  Push Jerk – to a max

3) Front Squat – 4 x 3 @ 80%

Friday – Blocks/Squats

1) Hang Snatch (knees) – 4 x 2 @ 80-85%

2) Hang Clean & Jerk – 4 sets of (2+1) @ 80%

3) Push Press – 3 x 5 @ 85%

Saturday – Max out Day!

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