Week 3/30/15

 

Monday – Snatch/Squat

1)  3 Position Snatch (floor, hang, high hang): 2 sets 75%, 4 sets @ 80%

2) Hatch Cycle Week 3, Day 1

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

3b) Hollow Rock: 3 x 25

 

 

Tuesday – Clean and Jerk/Overhead/Front Squat

1) 3 Position Clean (floor, hang, high hang): 2 sets @ 75%, 4 sets @ 80%

2) Push Press: 1 x 5 @ 75%, 5 x 4 @ 80%

3) Clean Deadlift (with controlled decent): 6 x 3 @ 90% – every 2 minutes

 

 Thursday – Power/Squat Variation

1) Power Snatch: 3 x 3 @ 70%

2) Snatch (from blocks or hang just above the knee): 1 x 3 @ 75%, 5 x 3 @ 80%

2) Hatch Cycle Week 3, Day 2

Friday – Heavy Singles/Overhead/Pulls

1)  Clean (from blocks or hang just above the knee) + Jerks (2+2):  5 sets @ 80%

2) Snatch Deadlift (controlled decent): 6 x 3 @ 90% – every 2 minutes

3a) Bench Press: 4 x 3 – Work to a maximal set of three for the day.

3b) Bent Over Row: 4 x 8 – use a barbell and pull explosively to the chest and control the descent.

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