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

Saturday/Sunday – VBC sessions with Coach Derrick Johnson