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

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