WEEK OF 10/4-10/10
Monday –10/5
1) High Hang Snatch 70% 3×3
2) Snatch 85% 5×2
3) Snatch Pull (3 Second Pause off Platform) 85%3×3
4) Snatch Pull 105-110% 3×3
Tuesday – 10/6
1) Back Squat 85% 6×5
2) Back Squat Dip 110-120% 3×3
3) Power Clean off Block 85% 3×3
4) Hyper extension with weight with 3 second Pause 3X10
Thursday – 10/8
1) Clean and Jerk 85% 6×2+1
2) Clean Pull 3×3 105-110%
3) Front Squat 3×3 85%
4) Behind the Neck Snatch Grip Pullups 3X5-10
Friday – 10/9
1) Snatch off Block 5×2 85%
2) Snatch Pull off Block 110-120% 3×3
3) Snatch Deadlift 5×3 90%
4) Push Press 3×4 80-85%
5) Bounding 5×5
6) Situp 3×25-50
Saturday-10/10
1) Power Clean and Jerk 85% 3×3
2) Clean Pull off Block 100-120% 5×3
3) Hyperextension 3×10
4) Bench Press 5×5
5) Sprints 5×30 Yards