Week of 7/5-7/11

BEND OVER SQUAT

Monday –7/6

1) Hang Power Snatch from shin (3 sec. pause at shin and 3 sec. descent) 70% 3×5 (speed)

2) Snatch (3 sec. pause at knee) 75% 5×3 (speed)

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

4) Bend over Squat 3×5 (light)

5) Back Squat 5×3 (80%)

6) Standing Military Press 3×10

7)Abs 3×20 situp

Tuesday – 7/7

1) Clean off block 75% 5×3 (speed)

2) Clean Pull off block  (3 sec. pause at knee) 5X3 90%

3) Front Squat (5 sec. pause in bottom position) 3×3 60% (speed)

4) Front Squat 5×4 80%

5) Front Squat front rack (3 sec. hold) 120% 3x

6)Hyper extension 3×10 (3 sec. pause a top with weight)

 Thursday – 7/9

1) Back Squat 5×7 70%

2) Snatch 75% 5×3 (speed)

3) Clean and Jerk 5×2 75%  (speed)

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

5) Good Morning 3×8

6) Push Press 3×5 80%

7) Bent Over Row 3×12

Friday – 7/10

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

2) Snatch Pull off block (3 sec. pause at knee) 100% 5×3

3) Drop Snatch 5×3 80%

4) Front Squat 5×3 80%

5) Bench Press 3×10 80%

6) Pull up 3×10

Saturday- 7/11

1) Hang Power Clean from shin (3 sec. pause at shin and 3 sec. descent) 70% 3×5 (speed)

2) Clean Deadlift (off platform) 5×5 80%

3)  Jerk 3×3 80%

4) Snatch Grip Behind the Neck Military Press 5×5

5) Hyper extension 3×10 (3 sec. pause) no weight

6) Leg raise 3×15-20