WEEK OF 10/11-10/16

Monday –10/11

1) Clean and Jerk (1 jerk) 3 rep max, -20 kilos 2×3

2) Clean Pull 100-110% 3×3

3) Clean Deadlift 5 rep max,- 20 kilos 2×5

4) Seated Good Morning 3×8

Tuesday – 10/12

1) Front Squat 5 rep max, -20 kilos 2×5

2) Front Squat 5 sec. pause 80% 3×3

3) Snatch off Block 85% 3×2

4) Push Press 3×3 85%

Thursday – 10/14

1) Snatch 3 rep max, -20 kilos 2×3

2) Snatch Pull 3×3 100%

3) Back Squat 5 rep max, -20 kilos 2×5

4) Hyper extension 3×6 with weight

Friday – 10/15

1) Clean off Block 5×2 85%

2) Clean Pull off Block 110% 3×3

3) Overhead Squat 5×5 70-80%

4) Dumbbell Row 3×15

5) Box Jump 5×5

6) Leg Raise 3×25-50

Saturday-10/16

1) Power Snatch 85% 3×2

2) Snatch Pull off Block 100% 5×3

3) Hyperextension 3×10

4) Military Press 5×5

5) Sprints 5×30 Yards