Week of 8/25/2014

Monday – Snatch/Squat

1) Work to a heavy single snatch, taking a lift on the 2 minutes until failure. When a miss occurs drop at least 10% and work back up. Do this twice.

2) Back Squat: 70% x 5, 75% x 5, 80% x 5, 85% x 5, 90% x 3 – rest 2 – 3 minutes between sets

3a) 4 Stop Snatch Deadlift: 4 x 3 @ as heavy as possible
3b) PVC Wall Extensions: 4 x 10 @ slow controlled reps

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to a heavy double for the day

2) Work to a heavy single Clean & Jerk, taking a lift on the 2 minutes until failure. When a miss occurs drop at least 10% and work back up. Do this twice.

3) Split Jerk (with 3 count pause in split) – work to 4 sets at 85-90%% of best jerk, resting exactly 2 minutes between sets.

4)  Glute Ham Raises: 3 x 8 – slow decent, explode up – rest 90 seconds

Thursday – Power/Front Squat/Pulls

1) Snatch – work to a max double for the day, resting exactly 2 minutes

2)  Clean & Jerk– work to a max double for the day, resting exactly 2 minutes

3) 1 1/4 Front Squat: 5 x 2 @ as heavy as possible  – rest 2-3 minutes

4) 3 x 10 GHD Sit ups/10 Good Mornings – alternate the movements for 3 rounds – rest 60 seconds

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy single

2) Clean & Jerk – work to a heavy single

3a) Push Press + Split Jerk – work to a max for the complex

3b) Clean Pulls (with 5 second pause at knee): 5 x 3 – as heavy as possible without breaking position

Saturday – VBC session with Coach Derrick Johnson