Week of 9/15/2014

Congratulations to our incredible VBC TEAM! Everyone performed this weekend in Monrovia and I have never been more fired up or proud about what you guys have worked for with our club. With that being said, lets get back to training and keep our team improving. All of you who lifted this weekend who follow this programming, be aware of how you feel this week and feel free to back off the intensity as needed. 

Monday – Snatch/Squat

1) Snatch Balance: 4 x 1 Snatch Balance + 2 Overhead Squats @ 70-75% of max snatch – rest 2 minutes

2) Every 2 minutes for 20 minutes (10 sets): Snatch High Pull + Hang Snatch – work to 90% of max snatch

3) Back Squat: 60% x 6, 70% x 4, 80% x 2, 70% x 6, 80% x 4, 85% x 2, 80% x 6, 85% x 4 – rest 2-3 minutes betweens sets.

Tuesday – Clean and Jerk/Overhead/Midline

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

2) Every 2 minutes for 20 minutes (10 sets): Clean Pull + Clean – work to 90% of max clean

3) Jerks: 5 x 2 @ 80-85% (3 count pause in the dip and another  count pause in the split of each lift. Only increase weight if technique is perfect).

Thursday –

1) Power Snatch + 2 Hang Power Snatch – work to a max for the complex

2)  Power Clean + Hang Clean + Push Jerk  – work to  a max for the complex

3) Back Squats: 2 Reps @ 60, 70 ,75, 80, 85, 90, 95% – rest no more than 2 minutes

4) 3 x 8 Glute Ham Raises – plank for 60 seconds between sets.

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy single for the day

2) Clean & Jerk – work to a heavy single for the day

3a) Clean Pull: 4 x 5 @ 80-90% with perfect position and full extension on each rep
3b) Strict Press: 4 x 5  @ 80-85% of max strict press

Saturday (11:30-1:30pm at Venice)

Use the Saturday sessions to make up missed days from the week, receive additional coaching from the coach on staff, and target specific weaknesses and imbalances through targeted accessory work.