Week of 9/1/14

This week is weird with Labor Day and Thursday’s session will be on Wednesday this week. I will write the programming normally and we will combine days as needed.

Monday – Snatch/Squat (Labor Day, come between 8:30am and 2ish to get the work in)

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. Shoot for heavier overall waves than last week.

2) Back Squat: 75% x 5, 80% x 5, 85% x 3, 90% x 3, 90% x 2, 95% x 1, 90% x 2  – rest 2 – 3 minutes between sets

3a) Snatch Pull: 4 x 3 @ at 105% of heaviest snatch from today
3b) PVC Wall Extensions: 4 x 10 @ slow controlled reps

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to a heavy single 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 – work to 5 sets at 95-100% of best clean & jerk, resting exactly 2 minutes between sets.

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

Wednesday – Power/Front Squat/Pulls

1) Snatch – 5 x 1 @ 90-95% of Monday’s heaviest single

2)  Clean & Jerk– 5 x 1 @ 90-95% of Monday’s heaviest single

3) 1 1/4 Front Squat: 5 x 3 @ 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 Jerk – work to a heavy but perfect triple for the day

3b) Clean Pulls: 5 x 3 – as heavy as possible without breaking prosition

Saturday – VBC session with Coach Derrick Johnson