Week of 11/24/14 (Thanksgiving, check the schedule)

Monday – Snatch/Squat

1) Snatch First Pull: 4 x 3 @ 100-105% max snatch – pause for 3 seconds at the knee.

2) Snatch: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 singles @ 90%, 2 singles @ 95% – rest 1:30 to 2 minutes

2) Back Squat: 3 @ 65%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 x ME @ 83%, 1 x ME @ 73%  – rest 2 minutes

Tuesday – Clean and Jerk/Overhead/Midline

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

2) Clean & Jerk: 7 singles @ 85% – rest 2 minutes between sets, heavier than last week

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

Thursday – Power/Squat (Venice will have classes in the morning)

1) Low Hang (below knee) Power Snatch:  to a max double – rest 2 minutes

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

3) 2 Front Squats + 1 Jerk: to a max – rest 2 minutes

Friday – Heavy Singles/Overhead/Accessory (Venice will have classes in the morning)

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 5 @ these are touch and go reps with a controlled decent. Go as heavy as possible without breaking form or tempo on any rep.

3b) Push Press:4 x 3 @ 90%

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.