Week of 10/13/2014
Monday – Snatch/Squat
1) Every 90 seconds minutes for 18 minutes(12 sets): 1 Snatch – work up over 12 sets, starting at 55%
2) Back Squat: 4 x 4 @ 85%, 1 x max reps @ 75% – rest 2-3 minutes betweens sets.
3) Snatch High Pulls: 4 x 5 . 80-90% max snatch, focusing on complete extension
Tuesday – Clean and Jerk/Overhead/Midline
1) Front Squat: 75% x 3, 80% x 3, 85% x 3, 90% x 3, 95% x 2
2) Every 2 minutes for 20 minutes (10 sets): 1 Clean & Jerk – work up over 10 sets
3) Jerk Dips: 4 x 5 @ 105-110% max jerk.
Thursday – Power/Squat
1) Power Snatch – work to a max double with “touch and go” reps focusing on maintaining positions. Heavier attempts than last week.
2) Power Clean and Push Jerk – work to a max double for the day. Not touch and go reps.
3) Pause Front Squat: 4 x 5 – VERY controlled decent, 1 second 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 (use blocks if possible)
2) Clean & Jerk – work to a heavy single for the day (use blocks if possible)
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 @ heavier than 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.