WEEK OF 2/14-2/20

Monday –2/15

1) Back Squat (Warmup) 40% 2×10

2) Back Squat Dip 120-140% 3×3,

3) Back Squat Max, 85% 2×3

4) High Hang Power Clean Max,  85% 2×2 (% of new found max)

5) Good Morning 3×10

Tuesday-2/16

1) Snatch 100%x1, 90% 10×1 (1 minute rest between sets)

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

3) Snatch Grip Behind the Neck Military Press from Squat Position 3×5 (Heavy enough weight, but good position and technique)

4) Jerk Grip Overhead Squat 3×5 40-60% (% of Jerk) (add from last week with good technique-vertical)

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

Thursday – 2/18

1) Clean and Jerk 95%x1, 85% 10×1 (1 minute rest between sets)

2) Clean Pull 105-120% 3×3

3) Front Squat 90% 3X3

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

5) Prone Bench Barbell Row 3×10

Friday – 2/19

1) Power Snatch Max, 85% 2×2

2) Power Clean Max, 85% 2X2

3) Jerk 90% 3X3

4) Hyperextension 3×5 with weight

5) Dips 3×10 (with weight if possible)

Saturday-2/20

1) Power Snatch off Block 85% 3×2

2) Power Clean off Block 85% 3×2

3) Clean Pull off Block 110-120% 3×3

4) Dumbbell Row 3×10-15