Week of 6/16/2014

Monday – Snatch/Squat

1) Snatch: Doubles @ 75, 80, and 85%. Then a single at 90% and 95%.

2a) Snatch Pull – 4 x 3 @ heaviest possible with full extension
2b) Snatch Balance – 4 x 3 @ heavy but perfect footwork

3) Back Squat:  5 x 5  @ 75% 

Tuesday – Clean and Jerk/Overhead/Midline

1)  Clean: Doubles @ 75, 80, and 85%. Singles at 90 and 95%.

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

3) Push Press – Work to a 3 Rep Max

4b) Clean Grip OHS – 3 x 5 @ heavier than last week
4c) 3 x 20 Hip Bridges (10 on each side)

Thursday – Power/Front Squat/Pulls

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

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

3a) Front Squats – 4 x 5 @ 75%
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) Ring Rows – 3 x 10 – heaviest possible
3b) Good Mornings – 3 x 8 – heavier than last week

Saturday/Sunday – VBC sessions with Coach Derrick Johnson