WEEK OF 4/6/15-4/12/15

I want to say I am very excited to be the Venice Barbell head coach.  I look forward to helping all of you achieve your goals and dreams.  Don’t hesitate to contact me for help!-Josh (coachjoshsquyres@gmail.com)

Monday –4/6

1)  Snatch- 3×4 80%

2) Snatch Pull with 3 sec. pause at shin off platform- 3×5 85%

3) Hatch Squat Cycle Week 4 Day 1

4) Hyperextension with 3 sec. pause- 3×10 with weight on back

Tuesday – 4/7

1) Power Clean off the block+Front Squat- 5×3+2 75% (speed)

2) Clean Pull off the block- 5×3 105%

3) Jerk- 3×3 80%

4) Bent Over Row- 3×10

5) Broad Jump 3×5

 Thursday – 4/9

1) Power Snatch with 3 sec. pause at the shin- 3 x 3 @ 75%

2) Snatch Pull- 3×3 100%

3) High Hang Snatch Pull- 50% 3×5

4) Hatch Squat Cycle Week 4 Day 2

Friday – 4/10

1) Power Clean+Power Jerk- 5×3 80%

2) Clean Pull- 3×3 90% (slow on the way down)

3) Clean Deadlift- 5×5 100%

4) Good Morning- 3×10

5)Behind the Neck Chins (snatch grip)-3×5-10

6)Sprints 6×30 yards

Saturday- 4/11

1) Snatch-4×3 80%

2) Clean & Jerk- 4×2 75%

3) Romanian Deadlift 3×10

4) Bench Press 3×10 80%

5) Hyperextension with 3 sec. pause-3×15 no weight

6)Box Jumps-5×5