WEEK OF 4/17-4/23

Monday –4/18

1) Clean and Jerk 2 rep max (1 jerk), -5 kilos 2×2+1

2) Clean Pull 100-115% 5X3

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

4) Rounded Back Deadlift 3×10 moderate weight

Tuesday –4/19

1) Back Squat 3 rep max, -5-10 kilos 2×3, -5-10 kilos, 2×5

2) Back Squat Dip 120-140% 3×3

3) Power Snatch off Block 5×2 80% (speed)

4) Dumbbell Row 3×10-15

5)Hyperextension 3×10 with weight

Thursday-4/21

1) Snatch 2 rep max, -5 kilos 3×2

2) Front Squat 2 rep max, -5 kilos 3×2

3)Snatch Pull 110-120% 5×3

4)Drop Snatch 40-60% 3×3 (speed)

5)Push Press Max, 85% 2×2

Friday – 4/22

1)Power Snatch 80% 3×2 (speed)

2)Clean and Jerk 80% 3×2 (speed)

3)Clean Pull off Block 100% 5×3

4)Behind the Neck Snatch Grip Pullup 3×5-15 with weight if possible

5)Box Jump 3×3 High

Saturday-4/23

1)Snatch 90%x1, 80% 2×2

2)Power Clean and Jerk 90% x1, 85% 2×2

3)Snatch Pull 90% 3×3

4)Hyperextension 3×10-15  no weight

5) Dips 3×10 with weight if possible