Week of 7/28/14 – New cycle

 Monday – Snatch/Squat

1) Every 2 minutes or 20 minutes (10 sets): 2 Snatches @ 70 – 85%. Build over 10 sets.

2) Back Squat: 3 x 10 @ 70% – rest EXACTLY 2 minutes between sets

3a) Snatch Grip Romanian Deadlift: 4 x 5 @ 100% of 1RM with slow tempo decent
3b) Snatch Grip Strict Press: 4 x 5 @ heaviest possible

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: 5 x 2 – work to today’s heavy double

2) Every 2 minutes for 20 minutes: Hang Clean + Clean & Jerk @ 65-85%. Build up over the 10 sets.

3) Push Press + Push Jerk + Jerk: Work to a max for the complex, resting exactly 2 minutes between sets.

4) Front Rack Reverse Lunges: 5 x 10 (5 each leg): These will be done every 2 minutes for 10 minutes. Suggested starting weight is 135/95#. If this is easy you may go up.

Thursday – Power/Front Squat/Pulls

1) Power Snatch + Hang Snatch – to a max for the complex, resting exactly 2 minutes

2) Power Clean + Front Squat + Jerk – to a max for the complex, resting exactly 2 minutes

3) Pause Back Squat: 5 x 3 @ 75% with a 3 second pause in the bottom position. Explode up. – rest 2 minutes

4) Hollow Hold: 4 x max effort – rest 1 minute between efforts

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy single

2)  Clean & Jerk – work to a heavy single

3) Strict Press: Every minute on the minute perform 5 reps. Start at 55% and add 5# until reach failure.

4) 3 Stop Clean Pulls: 4 x 5 – heavy but perfect positions

Saturday/Sunday – VBC sessions with Coach Derrick Johnson