WEEK OF 12/20-12/26
Monday –12/21
1) Back Squat max, 80%x6, 85%x4, 90%x3
2) Jump Squat with bar 3×5
3) Power Clean w/ 3 sec. pause. 85-90% 3×3
4) Military Press 3×5 heavier than last week
Tuesday – 12/22
1) Clean off block max, 85% 3×2
2) Clean pull off block 115-120% 5×3
3) Romanian Deadlift 3×10 moderate weight
4) Bent over Row 5×5
Thursday – 12/24
1) Snatch 85% 5×2
2) Clean and Jerk 90% 2×2
3) Snatch Pull 100% 3×3
4) Snatch Deadlift Max, Snatch Pull 80% 3×2
Friday – 12/25
1) Front Squat 85% 5×2
2) Front Squat Pause at bottom 50-60% 3×3
3) Jerk off Rack 85% 5×2
4) Dumbbell Row unsupported 3x 6-8
5) Push Press 3×5 heavy
Saturday-12/26
1) Power Snatch Max, 85% 2×2
2) Snatch Pull 110-120% 3×2
3) Overhead Squat 50-70% 3×3
4) Close Grip Bench Press 5×3 Heavy
5) Leg Raise 3×25-50