Week of 10/20/14

Monday – Snatch/Squat

1) Every 2 minutes for 20 minutes(10 sets): Snatch High Pull + Hang Snatch + Snatch – work up over 10 sets, starting at 55%

2) Back Squat: 4 x 5 @ 80-85%, 1 x max reps @ 75% – rest 2-3 minutes betweens sets.

3) Snatch High Pulls: 4 x 3 . 90-100% max snatch, focusing on complete extension

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: 75% x 4, 80% x 4, 85% x 4, 90% x 3, 95% x 2

2) Every 2 minutes for 20 minutes (10 sets): 2 Clean & Jerk  – work up over 10 sets

3) Jerk Dips: 4 x 5 @ 105-110% max jerk. Heavier than last week if possible

Thursday – Power/Squat

1) Power Snatch – work to a max single. Then 3 x 3 @ 80% of max for the day.

2) Power Clean and Push Jerk – work to a max single. Then 3 x 3 of 80% of max for the day

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) 3 Stop Clean Pull: 4 x 3 @ as heavy as possibly maintaing 3 second pause at each position.
3b) Push Press: 4 x 3  @ as heavy as possible

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.