Week of 4/7/2014

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/Squat

1) Pause Snatch (3 second pause at the knee) – quickly work to max double for the day, then do three sets at 95% of the max double. 

2a) BTN Snatch Grip Push Press + Overhead Squat (3+2):  4 sets, heavier than last week
2b) 3 Stop Snatch Pull: 4 sets of 3 reps – heavy 

3) Back Squat: 20 Rep Max – Add 5 -10# from last week. One attempt. – rest 2 minutes
4) Front Squat: Max Reps @ 100% of Back Squat weight, after 2 minutes rest

Tuesday – Clean and Jerk/Overhead/Midline

1) Pause Clean & Jerk (3 second pause at knee) – work to a heavy double for the day, then 3 sets @ 95% of max.

2a) Romanian Deadlift: 4 x 5 – build in weight to clean max
2b) Pause Jerk (3 count in dip) : 4 x 3 – build in weight but not to failure 

3a) Strict Press: 3 sets of 8 – heavier than last week
3b) Strict Toes to Bar or Hanging Leg Raise: 3 sets of 10

Thursday – Power/Front Squat/Pulls

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

2) Power Clean + Hang Power Clean + Push Jerk  – 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 115% 

Friday – Heavy Singles/Overhead/Accessory

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 3 – heaviest possible
3b) Glute Ham Raise – 4 x 8 – swinging allowed

Saturday – Make up/Technique

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