Week of 9/29/14

Monday – Snatch/Squat

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

2) Back Squat: 70% x 5, 80% x 3, 85% x 1, 75% x 5, 85% x 3, 90% x 2, 80% x max reps – rest 2-3 minutes betweens sets.

3) Deficit Snatch Pulls: 4 x 3 –heavier than last week. Use 25kg plates for the deficit.

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: 75% x 3, 85% x 2, 90% x 1, 95% x 1, 95+% x 1

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

3) Pause Jerk: work to a maximal single rep.  (3 count pause in the dip and another  count pause in the split of each lift.)

Thursday –

1) Power Snatch – work to a max triple with “touch and go” reps focusing on maintaining positions

2) Power Clean + Push Jerk – 2 “touch and go” cleans then 2 push jerks to a max

3) Pause Front Squat: 4 x 3 – controlled decent,  3 seconds in the bottom, explode up. Prioritize maintaining the tempo and quick accent over weight.

4) 3 x 10 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 @ heavier than last week maintaining perfect position and full extension on each rep
3b) Strict Press: 4 x 5  @ build to a maximal set of 5

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.