Week of 10/27/14

Monday – Snatch/Squat

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

2) Back Squat: 4 x 3 @ 90%, 1 x max reps @ 80% – rest 2-3 minutes betweens sets.

3) Snatch High Pulls: 4 x 3 @ 100-105% max snatch, focusing on complete extension

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to  a 5 Rep Max

2) Every 2 minutes for 20 minutes (10 sets): 1 Clean & 2 Jerks  – 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) Snatch – 5 x 2 @ 80%-85%

2) Clean & Jerk – 5 x 1 @ 85-90%

3) 1 1/4 Front Squat: Work to a 1 Rep Max. Then 3 x 3 @ 85-90%

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 @ heavier than last week
3b) Push Press: 4 x 3  @ 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.