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