Week of 1/19/2015 (MLK Day)

This Monday is MLK day and the gym will only be open till around 2. I know some people are planning on training today (Sunday night) but feel free to make up a missed day on Wednesday or next weekend as needed.

Week 3. This will be our last week of 5 Rep work and we will be taking many of these movements to a 5 rep max where possible (this will be generally be around 80% for most lifts). You do not need to make multiple attempts. We will then introduce 3 rep work next week but the intensity will remain low to give a slight deload before building back up the following week.

Monday – Snatch/Squat

1) Front Squat: 2 x 5 @ 70%, 3 x 5 @ 75%

2) High Hang Snatch: 5 x 5 – start at 60% and build to a 5 Rep Max.

3a) Snatch Pull: 5 x 5 @ start 70% and work to 90%

3b) Jerk Balance: 5 x 5 @ start at 60% and do not work above 75% (of max jerk)

Tuesday – Clean and Jerk/Overhead/Front Squat

1) Clean: 5 x 5 – start at 60%  and work to a 5 Rep Max

2a) Jerk: 5 x 5 – start at 60% and work up to a 5 Rep Max
2b) Snatch Grip Romanian Deadlift (hang pull): 5 x 5 – start 75% and work up to 95% (of max snatch)

3) Back Squat: 4 x 6 @ 80%

Thursday – Power/Squat Variation

1) Snatch: 5 x 5 – start at 60% and work to a 5 Rep Max (not touch and go)

2) Power Clean and Push Jerk: 5 x 5 – start at 60% and work to a 5 Rep Max

3a) Snatch Balance: 5 x 5: start at 60% and work to 80% (of max snatch)
3b) 3-Stop Clean Pull: 5 x 5: start at 70% and do not work above 90%

Friday – Heavy Singles/Overhead/Pulls

1) Snatch High Pull + Power Snatch (3+2): 1×60%, 1×65%, 1×70%, 1×75%, 1×80%

2) 2 Clean Pull + Hang Clean + 2 Jerks: 2×70%, 1×75%, 2×80%

3a) Pause Front Squat : 5 x 5 – start at 50% and do not work above 70% (3 count pause in the bottom, no bounce)

3b) Snatch Grip Behind the Neck Push Press: 5 x 5 – start at 60% and work to 75%

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.