Week of 1/5/14 – New Cycle!

Monday – Snatch/Squat

1) High Hang Snatch: 5 x 5 – start at 50% and do not work above 70% – rest 2 minutes

2) Snatch First Pull: 5 x 5 @ start 60% and work to 90%

2) Back Squat: 3 x 10 @ 70%

Tuesday – Clean and Jerk/Overhead/Front Squat

1) High Hang Clean: 5 x 5 – start at 50% and do not work above 70%

2a) Jerk: 5 x 5 – start at 50% and do not work above 70%

3) Front Squat: 5 x5 @ 65%

Thursday – Power/Squat Variation

1) Power Snatch: 5 x 5 – start at 50% and do not work above 70% (not touch and go)

2) Power Clean and Push Jerk: 5 x 5 – start at 50% and do not work above 70%

3) Overhead Squat: 5 x 5: start at 50% and do not work above 70% (of max snatch)

Friday – Heavy Singles/Overhead/Pulls

1) Snatch: 5 x 5 – start at 50% and do not work above 70%

2) Clean & Jerk: 5 x 5 -start at 50% and do not work above 70%

3a) Clean First Pull: 5 x 5 – start at 60% and do not work above 90%

3b) Behind the Neck Press: 5 x 5 – work with light/moderate weight and focus on position and mechanics.

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.