WEEK OF 7/19-7/25

BACK SQUAT WALKOUT

Monday –7/20

1) Clean +Front Squat+ Jerk  (2 cleans+2 front squats+1 jerk) 80% 5×2+2+1

2) Clean off block 3×5 80%

3) Clean Pull (5 sec. pause at shin off platform) 80% 5×3

4) Clean Pull 5×2 90%

5) Front Squat 5×3 (80%)

6) Standing Military Press 5×7 (add weight)

7) Pike Situp 3×20

Tuesday – 7/21

1) Power Snatch (5 sec. pause at shin) 80% 5×3 (speed)

2) Snatch Pull off block  (5 sec. pause at knee) 5X3 100%

3) Back Squat (5 sec. pause in bottom position) 5×3 65% (speed)

4) Back Squat 5×5 80%

5) Back Squat Walkout (2 steps back then 3 sec. hold) 120% 5x

6)Hyper extension 3×8 (5 sec. pause a top with weight) (add weight)

 Thursday – 7/23

1) Snatch + Overhead Squat 80% 5×3+2

2) Snatch off block 3×5 80%

3) Snatch Pull (5 sec. pause at shin off platform) 80% 5×3

4) Snatch Pull 5×2 100%

5) Back Squat 5×8 75%

6) Push Press 3×5 85%

7) Bent Over Row 3×8 add weight

Friday – 7/24

1) Front Squat into Push Press 5×3 (moderate)

2) Front Squat 5×5 80%

3)Power Clean ( 5 sec. pause at shin) 5×2 80%

4) Clean Pull off block (5 sec. pause at knee) 100% 5×3

5) Bench Press 3×8 85%

6) Snatch Grip behind the neck pull up 3×5-10

Saturday- 7/25

1) Power Clean and Power Jerk 5×2 80%

2) Jerk 5×2 85%

3) Bend Over Squat 5×3 (moderate)

4) Snatch Deadlift (off platform) 5×6 80%

5) Hyper extension 3×15 (3 sec. pause) no weight

6) Leg raise 3×25-30