WEEK OF 1/24-1/30

Monday –1/25

1) Power Clean (with 3 sec. pause at shin)+Front Squat (with 3 sec. pause at bottom) 80% 3×3+5

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

3) Clean Deadlift 100-105% 3×10 (% of clean)

4) Snatch Grip Military Press 80-85% 3×10

Tuesday – 1/26

1) Back Squat 80-85% 5×7

2) Jump Squat (bar) 3×5 (speed)

3) Snatch off block 85% 5×2

4) Snatch Pull off block 115-120% 3×3

5) Hyperextension 3×10 with weight (superset with situp 3×25 with weight behind head) (add weight from last week)

Thursday – 1/28

1) Power Snatch (with 3 sec. pause at shin)+Overhead Squat (with 3 sec. pause at bottom) 75-80% 3×3+5

2) Snatch Pull 105-115% 3×3

3) Snatch Deadlift 75-85% 5×10

4) Jerk with 3 sec. Pause at bottom 3×3 80-85%

5) Leg raise 3×35-50

Friday – 1/29

1) Front Squat 70-80% 6×5

2) Snatch 5×2 85%

3) Clean and Jerk 3×2+2 85%

4) Push Press 3×5 (Medium Weight) (add from last week)

5) Good Morning 3×10 (add weight from last week)

6) Bounding 3×5 (immediate reaction time)

Saturday-1/30

1) High Hang Power Snatch 5×3 75-80%

2) Snatch Pull  3×3 90-100%

3) Romanian Deadlift 3×10 (add weight from last week)

4) Bent Over Row 3×12-15 (add weight from last week)

5) Sprints 5×30 yards (speed and power)