Week 11/3/14

Monday – Snatch/Squat

1) Every 2 minutes for 20 minutes(10 sets): 2 Snatches at 80% – ALL sets in this range

2) Back Squat: 4 x 5 @ 80% – rest 2-3 minutes betweens sets.

3) 3 Stop Snatch Pulls: 4 x 3 @ 100% max snatch.

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: 5 x 3 @ 80%

2) Every 2 minutes for 20 minutes (10 sets): 2 Clean & Jerks @ 75%  – ALL sets at this range

3) Strict Press: Establish a 1 Rep Max

Thursday – Power/Squat

1) Snatch – work up to 90%

2) Clean & Jerk – work up to 85%

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

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy single for the day with no misses (use blocks if possible)

2) Clean & Jerk – work to a heavy single for the day with no misses (use blocks if possible)

3a) 3 Stop Clean Pull: 4 x 3 @ heavier than last week
3b) Push Press: establish a 1 Rep Max

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.