Week of 1/26/2015

Week 4. We will be transitioning to sets or complexes of 3 movements this week. The intensity will remain not be above 80% in most lifts but there will be more sets in that range. This should provide a slight deload after three weeks of hard volume. Next week, there will be more variance in the movements the intensity will increase with the sets of 3.

Monday – Snatch/Squat

1) Front Squat: 2 x 5 @ 75%, 3 x 5 @ 80%

2) Low Hang Snatch: 5 x 3 – start at 70% and build to 3 sets at 80%

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

3b) Press in Split Jerk: 5 x 3 @ build to a heavy set of 3 reps

Tuesday – Clean and Jerk/Overhead/Front Squat

1) Clean: 5 x 3 – start at 70%  and work to 3 sets at 80%

2a) Jerk: 5 x 3 – start at 70% and work up to 3 sets at 80%
2b)  Clean Grip Romanian Deadlift (w/ shrug): 5 x 3 – start 70% and work up to 90% (of max clean)

3) Back Squat: 4 x 5 @ 85%

Thursday – Power/Squat Variation

1) Snatch: 5 x 3 – start at 70% and work to 3 sets at 80%

2) Power Clean and Push Jerk: 5 x 3 – start at 70% and work to 3 sets at 80%

3a) Snatch Balance: 5 x 3: start at 70% and work to 90% (of max snatch)
3b) Clean Pull: 5 x 3: start at 75% and work to 95%

Friday – Heavy Singles/Overhead/Pulls

1) Snatch High Pull + Power Snatch + Hang Power Snatch: 1 x 70%, 1 x 75%, 3 x 80%

2) Clean Pull + Hang Clean + 1 Jerks: 1×70%, 1×75%, 3×80%

3a) 1 1/4 Front Squat : 5 x 3 – start at 70% and do not work above 80%

3b) Snatch Grip Behind the Neck Push Press: 5 x 3 – start at 70% and work to 80%

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.