Week of 06/09/14

Monday – Snatch/Squat

1) Pause Snatch (2 count pause at knee) – 2 Rep Max, then 2@95% and 2@90%

2a) Snatch Pull – 4 x 3 @ heaviest possible with full extension
2b) Behind the Neck Snatch Grip Strict Press – 4 x 5 @ heaviest possible

3) Back Squat:  4 x 5  @ 75% 

Tuesday – Clean and Jerk/Overhead/Midline

1)  Pause Clean (2 count at knee) – 2 Rep Max, then 2@95% and 2@90%

2) Jerk – 2 Rep Max, then 2@95% and 2@90%

3a) Push Press – 3 x 5 @ heaviest possible
3b) Clean Grip OHS – 3 x 5 @ light/moderate weight
3c) 3 x 20 Hip Bridges (10 on each side)

Thursday – Power/Front Squat/Pulls

1)  Snatch – 5 x 2 @ 80%

2)  Power Clean + Clean + Push Jerk– max for complex

3a) Front Squats – 4 x 5 @ 70%
3b) Clean Pulls – 4 x 3 @ heaviest possible with full extension

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy PERFECT single for the day. 

2)  Clean & Jerk – work to heavy PERFECT single for the day. 

3a) Bent Over Row – 3 x 5 – heaviest possible
3b) Good Mornings – 3 x 10 – heavier than last week

Saturday/Sunday – VBC sessions with Coach Derrick Johnson