WEEK OF 2/7-2/13

Monday –2/8

1) Snatch 92-95%x2, 85% 2×2, 88%x3

2) Snatch Deadlift+Pull off platform (% of Snatch)  105-115% 3×2+1

3) Jerk Grip Overhead Squat 3×5 40-60% (% of Jerk)

4) Behind The Neck Snatch Grip Push Press 3×3 (add 5-10 lbs. from last week

5) Depth Jump 3×3 (Medium Height) (quick transition and reaction)

Tuesday – 2/9

1) Back Squat 90-92% 5×3

2a) Back Squat Dip 120-140% 3×3,

2b) Back Squat 70%x10-20

3) Back Squat Pause at Bottom (3 sec. pause) 60-70% 3×2

4) High Hang Power Clean 85% 3×2

5) Hyperextension 3×6 with weight (add 5-10lbs. from last week)

Thursday – 2/11

1) Clean and Jerk 95%x1, 90%x2, 95%x1

2) Clean Pull 100-110% 5×3

3) Rounded Back Deadlift 40-55% (of clean)  3×10 (not too heavy-more for stretch)

4) Push Press 3×5 (Heavy) (add 5-10 lbs. from last week)

5) Behind the Neck Snatch Grip Pullup 3×5-15 (use weight if possible)

Friday – 2/12

1) Front Squat Max, 90% 3×2

2) Front Squat Dip 115-130% 3×3

3) Jerk Max, 90% 3×2

4) Power Snatch 85% 3×2

5) Situp 3×25-50 (with weight behind head)

6) Bounding 3×5

Saturday-2/13

1) Power Clean and Jerk 85% 5×2+1

2) Clean Pull off block 110-125% 3×3

3) Drop Snatch 45-65% 3×3

4) Dips 3×10-20 (weighted if possible) (add weight from last week)

5) Sprints 5×10 yards (speed and power)