WEEK OF 3/6-3/12

AWESOME performances yesterday! Everybody medaled at the St. Patty’s Day meet!  Great job to Ariel, Joanne, David, Andrea, and Nicole!

Monday –3/7

1) No Hook Grip/No Feet Snatch (Don’t move feet) 5×2 60-70%

2) Snatch Pull with 3 sec. Pause at knee 80% 3×3

3) Snatch Deadlift 3×7 100% (% of snatch)

4) Snatch Grip Push Press 3×5 Heavy

Tuesday –3/8

1)Front Squat 5×4 75-80%

2)Front Squat Dip 3×3 120-140%

3)Clean off Block (3 sec. pause at bottom) 3×4 75-80%

4)Snatch Grip Romanian Deadlift 3×10 moderate weight

5)Prone Bench Row 3×10-15

Thursday-3/10

1)Snatch 80% 3×2

2)Clean+Front Squat 80% 3×2+2

3)Clean Pull 95-110% 3×3

4)Back Squat 75% 5×5

5)Bench Press 3×10

Friday – 3/11

1)Power Snatch off Block 3×3 80%

2)Snatch Pull off Block 110-125% 5×3

3)Drop Snatch  50-70% 3×3

4)Jerk 3 second pause at bottom 3×3 80-85%

5)Behind the Neck Snatch Grip Pullup 3×5-15

Saturday-3/12

1)Power Clean with 3 sec. Pause at Shin 3×3 80%

2)Clean Pull 3×3 90%

3)Jerk Grip Overhead Squat 3×5 moderate

4)Close Grip Upright Row 3×10

5)Box Jumps 3X3 High