WEEK OF 11/29-12/5

Monday –11/30

1) Back Squat 5×7 75-80%

2) Back Squat with 3 sec. Pause in Bottom 3×3 50-60%

3) Power Clean w/ Power Jerk 90% x1, 85% 2×2

4) Hyper extension 3×10 no weight

Tuesday – 12/1

1) Snatch off block 80% 6×2

2) Snatch pull off block 110-115% 5×3

3) Snatch Grip Romanian Deadlift off platform 4×10 70-80% (of snatch)

4) Snatch Push Press 3×5 Heavy (ADD WEIGHT FROM LAST WEEK)

Thursday – 12/3

1) Front Squat 5×5 70-80%

2) Power Snatch 90% x1, 85% 2×2

3) Snatch Pull 3×3 100-110%

4) Jerk from Rack 4×3 80-85%

Friday – 12/4

1) Clean off block 85% 5×2

2) Clean Pull 100-110% 3×3

3) Clean Deadlift- 110-125% 4×3 (% of clean)

4) Bench Press 3×10 75-85%

5) Bent Over Row 3×10-15

Saturday-11/5

1)  Snatch 80-85% 3×2

2)  Snatch Pull 105% 3×3

3)  Overhead Squat 85% 5×3

4) Behind the Neck Snatch Grip Pullup 3×5-15 with weight if possible

5) Leg raise 3×25-50