WEEK OF 10/18-10/24
Monday –10/19
1) Clean and Jerk (1 jerk) 2 rep max, -10-20 kilos 3×2
2) Clean Pull 105-115% 3×3
3) Clean Deadlift 3 rep max,- 20 kilos 2×3
4) Seated Good Morning 3×8
Tuesday – 10/20
1) Front Squat 3 rep max, -10-20 kilos 3×3
2) Front Squat 5 sec. pause 70-80% 3×3
3) Snatch off Block 85% 3×2
4) Push Press 3×2 90%
Thursday – 10/22
1) Snatch 2 rep max, -10-20 kilos 3×2
2) Snatch Pull 3×3 105%
3) Back Squat 3 rep max, -10-20 kilos 3×3
4) Hyper extension 3×5 with weight
Friday – 10/23
1) Clean off Block 5×2 90%
2) Clean Pull off Block 110-120% 3×3
3) Overhead Squat 5×5 70-80%
4) Dumbbell Row 3×10
5) Box Jump 5×3
6) Leg Raise 3×25-50
Saturday-10/24
1) Power Snatch 90% 3×2
2) Snatch Pull off Block 100-120 5×3
3) Hyperextension 3×10
4) Military Press 5×5
5) Sprints 5×20 Yards