Week of 4/14/2014

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) + Snatch – Work to a max for the complex then 3 sets @ 95%

2a) Snatch Balance: 4 sets of 3 reps – heavy but perfect
2b) Snatch First Pull: 4 sets of 3 reps – heaviest possible

3) Back Squat: 20 Rep Max – One attempt at a true max for 20 reps. 

Tuesday – Clean and Jerk/Overhead/Midline

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

2a) Romanian Deadlift + Shrug: 4 x 3 – heavier than last week
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) Hang Power Snatch – work to a max triple

2) Power Clean + Hang Clean + Front Squat + Push Jerk – work to a max for the complex

3a) Front Squat – 5 x 3 – heavier than last week
3b) Clean Pulls – 5 x 3 – heaviest possible with perfectly upright torso

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) Bench Press – 4 x 5 – heaviest possible
3b) Glute Ham Raise – 4 x 10 – swinging allowed

Saturday – Make up/Technique

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