Week of 12/22/2015 (Deload/Christmas)
There will be VBC on Monday and Tuesday night. The gym will be open until the middle of the day on Wednesday, closed Thursday, and open until 11 on Friday.
Monday – Snatch/Squat
1) Snatch High Pull: 4 x 3 @ all sets @ 80% – rest 2 minutes
2) Snatch: 5 x 2 @ 80% – rest 1:30 to 2 minutes
2) Back Squat: 6 @ 65%, 4 @ 75%, 2 @ 85%, 2 @ 90%, 1 @ 95%, 1 @ 101% – rest 2 minutes, multiple PR attempts are allowed .
Tuesday – Clean and Jerk/Overhead/Midline
1) Front Squat: Work to a max single for the day – rest 2 minute
2) Clean + Front Squat + Jerk: 5 reps @ 80% – rest 2 minutes between sets
3a) Strict Press: 5 x 5 – rest 2 minutes, heavier than last week
3b) Bent Over Row: 5 x 5 – pause in the row for 3 seconds – heavier than last week
Thursday – Power/Squat (The gym will be close on Christmas Day)
1) Power Snatch: work to max single – rest 2 minutes
2) Power Clean: work to a max single – rest 2 minutes
3a) Back Squat: 3 x 5 @ 80% – rest 2 minutes
3b) Pause Jerk: 3 x 3 @ 70% – 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: work a max single for the day maintaining PERFECT position. – rest 2 minutes
3b) Push Press: work to a max single – rest 2 minutes
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.