WEEK OF 1/17-1/23

Monday –1/18

1) Power Clean (with 3 sec. pause at shin)+Front Squat (with 3 sec. pause at bottom) 75-80% 3×3+3

2) Clean Pull (with 3 sec. pause at shin off platform) 80-90% 3×5

3) Clean Deadlift 90-100% 3×7-10

4) Snatch Grip Military Press 75-85% 3×10

Tuesday – 1/19 TEST VERTICAL JUMP AND BROAD JUMP BEFORE SQUATTING-POST ON BOARD

1) Back Squat 75-80% 6×7

2) Jump Squat (bar) 3×5

3) Snatch off block 80% 5×3

4) Snatch Pull off block 110-120% 3×3

5) Hyperextension 3×10 with weight (superset with situp 3×20 with weight behind head)

Thursday – 1/21

1) Power Snatch (with 3 sec. pause at shin)+Overhead Squat (with 3 sec. pause at bottom) 75-80% 3×3+3

2) Snatch Pull 100-115% 3×3

3) Snatch Deadlift 75-85% 5×7

4) Jerk with 3 sec. Pause at bottom 3×3 75-85%

5) Leg raise 3×25-50

Friday – 1/22

1) Front Squat 70-80% 5×5

2) Snatch 5×3 80%

3) Clean and Jerk 3×2+2 80%

4) Push Press 3×5 (Medium Weight)

5) Good Morning 3×10

6) Bounding 3×5

Saturday-1/23

1) High Hang Power Snatch 5×3 70-80%

2) Snatch Pull  3×3 90%

3) Romanian Deadlift 3×10

4) Bent Over Row 3×12

5) Sprints 5×30 yards