Week of 3/31/2014 – New programming!

The programming will now be written to allow for more volume in the nightly session. We will be alternating movements and using rest intervals to finish the work. The sessions should still fit in a 90 minute window but the overall intensity of each workout should increase. Feedback is much appreciated! 

Monday – Snatch Day

1) Hang Snatch – 5 sets of 3 @ 70-75% – no more than 2 minutes rest

2a) BTN Snatch Grip Push Press + Overhead Squat (3+2) – 3 sets, heavier than last week
2b) 3 Stop Snatch Pull – 3 sets of 5 reps – moderate to heavy 

3) Back Squat: 20 Rep Max – Add 5 -10# from last week, but not to failure. One attempt. – rest 2 minutes
4) Front Squat: Max Reps @ 100% of Back Squat weight, after 2 minutes rest

Tuesday – Clean and Jerk/Squats

1) Clean + Hang Clean + 2 Jerks – work to a max

2a) Jumping Good Mornings – 4 x 5 @ heavier than last week
2b)  Jerk Balance: 4 x 3 @ heavier than last week 

3a) Strict Press – 3 set of 10 – heaviest possible
3b) Pike Sit Ups – 3 sets of 15 – do not use your arms for momentum

Thursday – Power Day

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

2) Power Clean + Pause Split Jerk (2+2) – work to a max

3a) Front Squat – 5 x 3 – work up to a max in 5 sets
3b) Clean Pulls – 5 x 3 – add weight each set up to 110% 

Friday – Blocks/Squats

1) Snatch – Work to a heavy single for the day allowing for only 3 misses.

2) Clean & Jerk – Work to heavy single for the day allowing for only 2 misses. 

3a) Push Press – 4 x 5 – heaviest possible
3b) Glute Ham Raise – 4 x 8 – swinging allowed

Saturday – Max out Day!

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