Week of 12/8/14

Monday – Snatch/Squat

1) Snatch Pull: 4 x 3 @ all sets @ 95% – rest 2 minutes

2) Snatch: 6 sets of 2 reps @ 85-90% – rest 1:30 to 2 minutes

2) Back Squat: 6 @ 65%, 4 @ 75%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 x ME @ 87%  – rest 2 minutes

Tuesday – Clean and Jerk/Overhead/Midline

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

2) Clean + Front Squat + Jerk: 5 reps @ 90% – rest 2 minutes between sets, heavier than last week

3a) Strict Press: 5 x 3 – build to a maximal set of three –  rest 2 minutes
3b) Bent Over Row: 5 x 3 – pause in the row for 3 seconds – moderate/heavy weight

Thursday – Power/Squat

1) Power Snatch + Low Hang (below knee) Snatch: max for complex  – rest 2 minutes

2) Power Clean + Low Hang (below knee) Clean: max for complex– rest 2 minutes

3) 2 Front Squats + 1 Jerks: 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 Deadlift: 4 x 5 @ heaviest possible while maintaining back angle and speed off the floor. Do not shrug, reset each rep.

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

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.