Week of 7/14/2014 – Deload
Monday – Snatch/Squat
1) Snatch: 5 x 2 @ 80% of 1RM
2a) Snatch High Pull – 4 x 1 @ 1RM
2b) Snatch Balance – 4 x 3 @ 80% of 1RM
3) Back Squat: 3 x 5 @ 80% of 1RM
Tuesday – Clean and Jerk/Overhead/Midline
1) Clean & Jerk: 5 x 2 cleans + 1 jerk @ 80% of 1RM
2) Jerk – 4 x 2 @ 80% of max jerk
3) Push Press – 3 x 5 @ 80% of 1RM
4b) Strict Handstand Push Ups @ 3 x ME (Sub seated dumbbell strict press, 3 x 10 as needed)
4c) 3 x 10 Bulgarian Split Squats (moderate, perfect reps, 10 each leg)
Thursday – Power/Front Squat/Pulls
1) Snatch – 5 x 1 @ 80% of 1RM
2) Clean & Jerk – 5 x 1 @ 80% of 1RM
3) Front Squats – 4 x 3 @ 80% of 1RM
4) Clean Pull – 4 x 2 @ 100% max clean
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) L – Seated Dumbbell Strict Press – 3 x 10 – as heavy as possible
3b) Glute Ham Raise – 3 x 8 – controlled decent, explode up