Week of 3/9/2015 – Deload Week

Those of you who just competed should definitely take it easy this week. If you come in to train, follow the programming. If something does not feel good, than rest more as needed. Athletes who did not compete over the weekend or did not follow the majority of the last cycle may go slightly heavier than the given percentages. A new cycle will start next week.

Monday – Snatch/Squat

1)  Snatch: 1 x 3 @ 60%, 1×3@70%, 2×2@75@, 2×3@70%

2) 3 Stop Snatch Pull: 4 x 2 @ 80%

3a) Strict Press: 4 x 5 @ 70%

3b) Back Squat: 4 x 5 @ 65%

Tuesday – Clean and Jerk/Overhead/Front Squat

1) Clean & Jerk: 1 x 3 @ 60%, 1×2@70%, 2×2@75@, 2×2@70%

2) Snatch Balance: 4 x 3 @ 75% of max snatch

3) Front Squat: 4 x 3 @ 70%

 Thursday – Power/Squat Variation

1) High Hang Snatch:  5 x 2 @ 70%

2) Power Clean & Push Jerk: 5 x 2 @ 70%

3a) 3 Stop Clean Pulls: 4 x 2 @ 80% max Clean

3b) Overhead Squat: 4 x 3 @ 75% max snatch

Friday – Heavy Singles/Overhead/Pulls

1)  Snatch: 6 x 1 @ 80%

2) Clean & Jerk: 5 x 1 @ 80%

3) Back Squat: 5 x 3 @ 70%

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.