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. 

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