WEEK OF 1/31-2/6
Monday –2/1
1) Snatch 90%x2, 80% 2×2, 90%x2
2) Snatch Pull 105-115% 3×3
3) Snatch Deadlift Max
4) Snatch Pull 80% 3×3
5) Behind The Neck Snatch Grip Push Press 3×3 Heavy
Tuesday – 2/2
1) Back Squat 83-87% 5×5
2) Back Squat Dip 120-140% 3×3
3) Back Squat Pause at Bottom (3 sec. pause) 50-60% 3×3
4) High Hang Power Clean 80% 3×2
5) Hyperextension 3×6 with weight
Thursday – 2/4
1) Clean and Jerk 90%x1, 85%2×2, 90%x1
2) Clean Deadlift +Pull 105-120% 5×2+1
3) Romanian Deadlift 75-85% (of clean) 3×6-8
4) Push Press 3×5 (Heavy)
5) Behind the Neck Snatch Grip Pullup 3×5-15 (use weight if possible)
Friday – 2/5
1) Front Squat 85-90% 3×3
2) Front Squat Dip 115-130% 3×3
3) Jerk 85-90% 3×3
4) Power Snatch 80-85% 5×2
5) Situp 3×25-50
6) Box Jump 3×3
Saturday-2/6
1) Power Clean and Jerk 80% 5×2
2) Clean Pull off block 105-120% 3×3
3) Drop Snatch 40-60% 3×3
4) Dips 3×10-20 (weighted if possible)
5) Sprints 5×15 yards (speed and power)