Week of 3/24/2014

Monday – Snatch Day

1) Snatch High Pull + Snatch (1+1) – to a max (three misses allowed)

2) BTN Snatch Grip Push Press + Overhead Squat (3+2) – 4 sets, working to a max

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 & Jerk – max double (three misses allowed)

2) Jumping Good Mornings – 4 x 5 @ heaviest possible

3) Jerk Balance: 4 x 3 @ heavier than last week 

Thursday – Power Day

1) Power Snatch + Overhead Squat (1+2)  – 4 sets @ 70-75%

2) Power Clean + Pause Split Jerk (2+1) – 4 sets @ 75% 

3) Front Squat – 2 x 3 @ 85%, 2 x 3 @ 90%

Friday – Blocks/Squats

1) High Hang Snatch – 4 x 2 @ 85%

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

3) Push Press – 4 x 5 – heaviest possible

Saturday – Max out Day!

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