Week of 3/17/2014
Monday – Snatch Day
1) Snatch High Pull + Snatch (2+1) – 5 sets @ 90@% of last weeks max.
2) Snatch First Pull w/ 3 second pause – 4 x 3 @ 115% of max snatch
3) Back Squat: 20 Rep Max – Add 5 -10# from last week, but not to failure. One attempt.
Tuesday – Clean and Jerk/Squats
1) Clean Pull + Clean + 2 Jerks – 4 sets @ 80%
2) Clean Pulls – 4 x 3 @ 115%
3) Jerk Balance: 4 x 3 @ heavier than last week
Thursday – Power Day
1) Power Snatch + Snatch (1+2) – to a max
2) Power Clean + Push Jerk (1+2) – to a max
3) Front Squat – 4 x 3 @ 85%
Friday – Blocks/Squats
1) High Hang Snatch – 4 x 3 @ 75-80%
2) High Hang Clean & Jerk – 4 sets of (2+1) @ 80%
3) Push Press – 4 x 3 – heaviest possible
Saturday – Max out Day!
Technique work and make up missed days. Work with Coach Derrick whenever possible.