Week of 4/28/2014

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! 

Note: I know many of you will be lifting in the TCA Meet on May 17th. We will start doing more full lifts next week and deload slightly the week before to get you guys ready. 

Monday – Snatch/Squat

1) Hang 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 Deadlift: 4 sets of 5 – 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) Hang Clean: Work to a 3 Rep Max – then 1×3@95% and 1×3@90%

2a) Bent Over Rows –4 x 5 – heaviest possible with a flat back and no heaving. 
2b) Behind-the-Neck Jerk: 4 x 3 – heaviest possible

3a) Push Press: 3 sets of 5 – 3 sets to establish a 5RM
3b) V-Ups:  3 sets of 15 as perfect as possible with no back arch. Sub tuck ups as needed. 

Thursday – Power/Front Squat/Pulls

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

2) Power Clean + Split Jerk – work to a 3 rep max

3a) Front Squat – 5 x 2 – heaviest possible
3b) Clean Deadlift – 5 x 5 – heaviest possible, touch and go reps with perfect position. Use straps if possible. Rest adequately before each front squat set.

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 3 – heaviest possible
3b) Glute Ham Raise – 4 x 8 – as little swing as possible

Saturday – Make up/Technique

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