WEEK OF 7/26-8/1
Monday –7/27
1) Clean +Front Squat+ Jerk (2 cleans+2 front squats+1 jerk) 80% 5×2+2+1
2) Clean off block 3×2 80%
3) Clean Pull (5 sec. pause at shin off platform) 80% 3×2
4) Clean Pull 3×2 100%
5) Front Squat 3×3 (80%)
6) Standing Military Press 5×3 (less weight)
7) Pike Situp 3×20
Tuesday – 7/28
1) Power Snatch (5 sec. pause at shin) 80% 3×3 (speed)
2) Snatch Pull off block (5 sec. pause at knee) 5X3 85%
3) Back Squat (5 sec. pause in bottom position) 5×3 65% (speed)
4) Back Squat 5×5 80%
5)Hyper extension 3×8 (5 sec. pause a top with weight) (add weight)
Thursday – 7/30
1) Snatch + Overhead Squat 80% 5×3+2
2) Snatch off block 3×2 80%
3) Snatch Pull (5 sec. pause at shin off platform) 80% 3×3
4) Snatch Pull 3×2 100%
5) Back Squat 5×3 80%
6) Push Press 3×3 85%
7) Bent Over Row 3×8 add weight
Friday – 7/31
1) Front Squat into Push Press 5×3 (moderate)
2) Front Squat 5×3 80%
3)Power Clean ( 5 sec. pause at shin) 5×2 80%
4) Clean Pull off block (5 sec. pause at knee) 100% 5×2
5) Bench Press 3×8 85%
6) Snatch Grip behind the neck pull up 3×5-10
Saturday- 8/1
1) Power Clean and Power Jerk 3×2 80%
2) Jerk 3×2 85%
3) Bend Over Squat 3×3 (moderate)
4) Snatch Deadlift (off platform) 3×6 80%
5) Hyper extension 3×10 (3 sec. pause) no weight
6) Leg raise 3×25-30