Week of 7/21/14 – Meet Week!

Notes: Meet week programming for those of you signed up for the Chikara event. For those of you attending barbell this week but not competing, we will add volume and exercises based off the needs and weaknesses of the each athlete. 

Monday – Snatch/Squat

1) Snatch: Establish an opener and work to a max

2) Clean & Jerk: Establish an opener and work to a max

3) Back Squat: Work to a 1 rep Max

Tuesday – Clean and Jerk/Overhead/Midline

1)  Snatch: 4 x 2 @ 80%

2) Clean & Jerk: 4 x (2+1) @ 80%

3) Jerk: 4 x 1 @ opener

4) Bulgarian Split Squat: 3 x 20 (10 each leg) – moderate weight and explosive

Thursday – Power/Front Squat/Pulls

1) Snatch: Work to opener

2) Clean & Jerk: Work to opener

3) Front Squats: Establish a 1 Rep Max

Friday – Heavy Singles/Overhead/Accessory

1) Power Snatch: up to 70%

2)  Power Clean and Jerk: up to 70%

Saturday/Sunday – VBC sessions with Coach Derrick Johnson