WEEK OF 5/11-5/16

Monday –5/11

1)Clean and Jerk 3×2 80% (2 cleans+1 jerk)

2) Hatch Week 9 Day 1

3) Clean Pull 3×3 95%

4) Seated Good Morning 5×6 (moderate to heavy)

Tuesday – 5/12

1) Snatch 5×2 80% (speed)

2) Snatch Pull off Platform with 3 second pause- 3×3 80%

3) Snatch Pull-3×3 105%

4) Snatch Grip Behind the Neck Chins- 5×5-10

 Thursday – 5/14

1) Power Clean – 5 x 3 @ 90%

2) Clean Pull- 3×3 110%

3) Jerk Drive 3×2 115% (USE JERK BLOCKS AND LET DROP ONTO BLOCKS)

4) Jerk 3×3 75%

5)Hatch Squat Cycle Week 9 Day 2

Friday – 5/15

1)Clean & Jerk-  3×2 85%

2) Snatch-3×2 90%

3) Clean Pull off Block 5×3 120%

4) Bench Press 3×6 80%

5) Hyperextension with 3 sec. pause-3×5 with weight

Saturday- 5/16

1) Power Clean off block- 3×3 80% (speed)

2) Power Snatch off block- 3×3 75 (speed)

3)Romanian Deadlift- 3×5 (10lbs heavier)

4) Military Press 3×6