Week of 3/23/15

Monday – Snatch/Squat

1)  3 Position Snatch (high hang, hang, floor): 3 sets 70%, 3 sets @ 75%

2) Hatch Cycle Week 2, Day 1

3a) Glute Ham Raise: 3 x 10 – swinging is allowed but only if a static start is impossible.

3b) Pike Sit Ups; 3 x 15

Tuesday – Clean and Jerk/Overhead/Front Squat

1) High Hang Clean + Hang Clean + Clean: 3 sets @ 70%, 3 sets @ 75%

2) Push Press: 1 x 5 @60%, 1 x 3 @ 70%, 5 x 3 @ 80%

3) Clean Deadlift (with controlled decent): 6 x 3 @ 85% – every 2 minutes

 Thursday – Power/Squat Variation

1) Power Snatch: 3 x 3 @ 65%

2) Snatch (from blocks or hang just above the knee): 2 x 3 @ 70%, 4 x 3 @ 75%

2) Hatch Cycle Week 2, Day 2

Friday – Heavy Singles/Overhead/Pulls

1)  Clean (from blocks or hang just above the knee) + Jerks (2+2):  5 sets @ 75%

2) Snatch Deadlift (controlled decent): 6 sets @ 85% – every 2 minutes

3a) Bench Press: 4 x 5 – All sets at the last set you completed 5 reps with from last week.

3b) Bent Over Dumbbell Row: 4 x 10 reps on each arm. Explode up and control the decent. Heavy                                                           as possible for 10 perfect reps.