Week of 2/16/2015

Week 7. All lifts will be in the 2 rep range and mostly taken up to 95% but not above. The two following weeks will be turn to some doubles and more singles as we begin to test for the meet.

Monday – Snatch/Squat

1) Front Squat: 3 x 2 @ 85 %, 2 x 2 @ 95%.  

2) Hang Snatch: 1×2@75%, 1×2@80%, 1×2@85%,  1×2@90%, 2×2@95%

3a) Snatch Pull: 1×2@90%, 1×2@100%, 1×2@110%, 2×2@120%

3b) Jerk Drives: 5 x 2 @ 120%

Tuesday – Clean and Jerk/Overhead/Front Squat

1) Clean: 1×2@75%, 1×2@80% , 1×2@85%, 1×2@90%, 2×2@95%

2a) Jerk: 1×2@75%, 1×2@80% , 1×2@85%, 1×2@90%, 2×2@95%

2b) Clean Pull: 1×2@90%, 1×2@100%, 1×2@110%, 2×2@120%

3) Back Squat: 2×2@85  @, 2×2@90%, 2×2@95% 

Thursday – Power/Squat Variation

1) Snatch: 1×2@75%, 1×2@80% , 1×2@85%,  1×2@90%, 2×2@95%

2)  Low Hang Power Clean: 1×2@75%, 1×2@80%, 1×2@85%, 1×2@90%, 2×2@95% (of max power clean)

3a) Jerk from behind the neck (use blocks as needed):1×2@80%, 1×2@85%, 2×2@90%, 2×2@95%

3b) Bulgarian Split Squat: 4 sets of 8 reps on each leg. Heavier than last week. Last week of these.

Friday – Heavy Singles/Overhead/Pulls

1)  Low Hang Power Snatch:1×2@75%, 1×2@80%, 1×2@85%, 1×2@90%, 2×2@95% (of max power snatch)

2) Clean & Jerk :1×2@75%, 1×2@80% , 1×2@85%, 1×2@90%, 2×2@95%

3a) Back Squat: 6 x 1 @ 95% – not above

3b) Snatch Grip Behind the Neck Push Press + Overhead Squat: 5 x 1 +1 – safely build to a heavy set for the complex focusing on perfect positions.

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.