Week of 12/1/2014

Training hall videos from Worlds are on YouTube. Some of the best in the world moving 80-90% of their max makes for some great study in technique.

Monday – Snatch/Squat

1) Snatch First Pull: 4 x 3 @ heavier than last week – pause for 3 seconds at the knee.

2) Snatch: 6 sets of 2 reps @ 80-85% – rest 1:30 to 2 minutes

2) Back Squat: 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 x ME @ 85%  – rest 2 minutes

 

Tuesday – Clean and Jerk/Overhead/Midline

1) Pause Front Squat: Work to a single for the day (with a three second pause in absolute bottom) – rest 2 minute

2) Clean + Front Squat + Jerk: 6 reps @ 85% – rest 2 minutes between sets, heavier than last week

3) Strict Press: 5 x 3 @ 90-93% – rest 2 minutes

 

Thursday – Power/Squat

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

3b) Pause (at top) Push Press:4 x 3 @ 85% with a 3 second pause in the lock out position

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.