Week of 5/18/2014

Note: For everyone that lifted in the meet this Saturday, no lifts should be taken above 80%.  Seriously, just take it easy. Meets are intense and injuries are common in the following week. 

Monday – Snatch/Squat

1) 3 Position Snatch (Hi-Hang, Mid Hang, 2″ from floor) – work to a max for the complex

2a) Snatch First Pull – 4 x 3 @ heaviest possible with perfect position. 3 count pause at knee. 
2b) Behind the Neck Snatch Grip Strict Press – 4 x 5 @ heaviest possible

3) Back Squat: 3 sets of 10 @ 65%. Rest as needed. 

Tuesday – Clean and Jerk/Overhead/Midline

1) 3 Position Clean (Hi-Hang, Mid Hang, 2″ from floor) + Jerk – work to a max for the complex

2a) Pendlay Row – 4 x 5 @ heaviest possible
2b) Push Press – 4 x 5 @ heaviest possible

3a) 3 x ME Hollow Hold
3b) 3 x 20 Overhead Walking Lunges @ 45/25#

Thursday – Power/Front Squat/Pulls

1) Power Snatch + Hang Power Snatch + 2 Overhead Squats – max for the complex

2) Power Clean + Hang Power Clean + 2 Front Squats + Jerk – max for complex

3a) Front Squats – 4 x 5 @ 65%
3b) Clean First Pulls – 4 x 3 @ heaviest possible with 3 count pause at knees

Friday – Heavy Singles/Overhead/Accessory

1) Snatch – work to a heavy PERFECT single for the day. No multiple maximal attempts.  

2)  Clean & Jerk – work to heavy PERFECT single for the day. No multiple maximal attempts. 

3a) Strict Pull Ups – 3 x 10 – maintain a hollow position. Reps do not need to be unbroken. 
3b) Good Mornings – 3 x 10 – light/moderate weight, enough to stretch but not strain the posterior chain.

Saturday/Sunday – VBC sessions with Coach Derrick Johnson