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