Week of 10/6/14

Monday – Snatch/Squat

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

2) Back Squat: 4 x 3 @ 85%, 1 x max reps @ 75% – 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 2, 80% x 2, 85% x 2, 90% x 2, 90-95% x 2

2) Every 2 minutes for 20 minutes (10 sets): 2 Cleans  – work up over 10 sets

3) Jerk: work to a heavy triple for the day. Focus on the same positions trained through the pauses we have been using.

Thursday –

1) Power Snatch – work to a max triple with “touch and go” reps focusing on maintaining positions. Heavier attempts than last week.

2) Power Clean and Push Jerk – work to a max triple for the day. Not touch and go reps.

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

4) 3 x 10 Good Mornings – Hollow Hold 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) Push 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.