Week of 4/21/2014

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) Snatch: Work to a 3 Rep Max – then 1×3@95% and 1×3@90%

2a) Snatch Balance: 4 sets of 3 reps – heavier than last week
2b) Snatch Pull: 4 sets of 3 – touch and go reps, heaviest possible maintaining position

3) Back Squat: Work to a 5 Rep Max – then 1×5@95% and 1×5@90%

Tuesday – Clean and Jerk/Overhead/Midline

1) Clean: Work to a 3 Rep Max – then 1×3@95% and 1×3@90%

2a) Romanian Deadlift + Shrug: 4 x 3 – heavier than last week
2b) Jerk: 4 x 3 – heaviest possible

3a) Push Press: 3 sets of 5 – 3 sets to establish a 5RM
3b) Strict Toes to Bar or Hanging Leg Raise: 3 sets of 10

Thursday – Power/Front Squat/Pulls

1) Power Snatch + 2 Hang Snatch – max for complex

2) Power Clean + Hang Clean  + 2 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, touch and go reps with perfect position

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 – heavier than last week
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.