Week of 11/10/14

Monday – Snatch/Squat

1) Snatch Balance: 3 x 3 @ 70% of max snatch – work on speed and perfect footwork

2) Back Squat:   5 @ 70%, 3 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 @100+%, 2 @ 90% – rest 2 minutes

3) Snatch: 3 @ 60%, 2 @ 70%, 2 @ 75%, 4 singles @ 80% – rest 1:30 to 2 minutes

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat:3 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 @100+%, 2 @ 90% – rest 2 minute

2) 2 Cleans + 1 Jerk: max for complex – rest 2 minutes between sets

3) Strict Press: 5 x 5 @ 80-85% – rest 2 minutes

Thursday – Power/Squat

1) Hang Power Snatch:  to a max triple – rest 2 minutes.

2) Hang Power Clean: to a max triple – rest 2 minutes

3) Front Squat + Jerk: to a max – rest 2 minutes

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:4 x 5 @ 80%

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.