Week of 9/22/14

Monday – Snatch/Squat

1) Every 2 minutes for 20 minutes (10 sets): Pause Snatch +  Snatch – work up over 10 sets

2) Back Squat: 65% x 5, 75% x 3, 85% x 1, 75% x 5, 85% x 3, 95% x 1, 85% x max reps – rest 2-3 minutes betweens sets.

3) Deficit Snatch Pulls: 4 x 3 – moderate/heavy. We will set up plates with boards to create a 2-4″ deficit.

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to a heavy double for the day in 5 sets

2) Every 2 minutes for 20 minutes (10 sets): Pause Clean + Hang Clean – work up over 10 sets

3) Jerks: 5 x 3 @ 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. A rep is added from last week so be cautious adding weight and breaking down in technique).

Thursday –

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

2) Power Clean + Push Jerk x 2 – work to  a max double for the day

3) Back Squats: 1 Rep @  70 ,75, 80, 85, 90, 95, 100% – 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) Deficit Clean Pull: 4 x 3 @ moderate/heavy weight maintaining perfect position and full extension on each rep
3b) Strict Press: 4 x 5  @ 80-85% of max strict press (add 5-10# from last week)

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.