Week of 11/17/14

Monday – Snatch/Squat

1) Snatch Balance: 3 x 3 @ 75% of max snatch – work on speed and perfect footwork

2)Snatch: 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 3 singles at 90% – rest 1:30 to 2 minutes

2) Back Squat: 3 x 5 @ 80%, 1 x ME @ 80%, 1 x ME @ 70%  – rest 2 minutes

Tuesday – Clean and Jerk/Overhead/Midline

1)  Front Squat: Work to a heavy double for the day – rest 2 minute

2) 2 Cleans + 1 Jerk: max for complex – rest 2 minutes between sets, heavier than last week

3) Strict Press: 5 x 4 @ 85 -90% – rest 2 minutes

Thursday – Power/Squat

Repeat of last week, where all complexes should be slightly heavier.

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)  Clean Pull: 4 x 3 @ heaviest possible with perfect position

3b) Push Press:4 x 4 @ 85%

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.