Week of 5/12/14 – Meet Week!
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: This week will be a preparatory/deload week for the TCA meet on Saturday the 17th. Many of you are participating but even if you are not, the programming will be roughly the same as everyone is due for a deload.
Monday – Snatch/Squat
1) Snatch: Establish opener, planning out warm ups. Rest 1:30 – 2:00 between lifts.
2) Clean & Jerk: Establish opener, planning out warm ups. Rest 1:30 – 2:00 between lifts.
3) Back Squat: Work to a 1 Rep Max
Tuesday – Clean and Jerk/Overhead/Midline
1) Power Snatch + Snatch: 4 sets @ 75% of max Snatch
2) Power Clean + Clean + Split Jerk: 4 sets @ 75% of max Clean & Jerk
3) Split Jerk: 4 sets @ 85% of max jerk
Thursday – Power/Front Squat/Pulls
1) Snatch – work to opener, planning for warm ups and proper rest intervals.
2) Clean & Jerk – work to last warm up before opener.
3) Clean Pulls – 4 x 1 @ 100% of C&J opener.
Friday – Heavy Singles/Overhead/Accessory
Lifters will use today for a light power work only if feeling good and not nursing any inflammation.
1) Power Snatch – work quickly to 70% of max snatch
2) Power Clean – work quickly to 70% of max Clean & Jerk
Saturday – TCA Olympic Weightlifting Meet!
Come out and support VBC!