WEEK OF 5/8-5/14

5/9 MONDAY

Back Squat 70% 4×10, Bodyweight A.M.R.A.P.

Back Squat 3 sec. Pause at Bottom 50-60% 3×3

Power Clean from Knee 75% 3X5

Hyperextension 3×10-15 with weight

5/10 TUESDAY

Muscle Snatch 3×5 Moderate Weight

Snatch 80% 10×1 (1 minute rest between sets)

Snatch Deadlift off Platform 80% 2×5

Snatch Pull off Platform with 3 sec Pause at Shin 80% 3×3

Snatch Pull 100% 3×3

Behind the Neck Snatch Grip Pullup 3×5-15

5/12 THURSDAY

Muscle Clean (no contact) 3×5 Moderate Weight

Clean 80% 10×1 (1 minute rest between sets)

Clean Deadlift off Platform 80% 2×5

Clean Pull off Platform with 3 sec Pause at Shin 80% 3×3

Clean Pull 100% 3×3

Power Jerk From Rack 80-85% 3×3

5/13 FRIDAY

Front Squat 70% 4×5, 80% of Bodyweight A.M.R.A.P.

Front Squat 3 sec. Pause at Bottom 50-60% 3×3

Power Snatch from Knee 75% 3X5

Good Morning 3×12

Bench Press 4×8

Sprints 5×40 Yards

5/14 SATURDAY

Power Snatch 85% 3X2

Power Clean and Jerk 85% 3×2

Clean Pull off Block 110%-130% 3×3

Push Press 3×5

Unsupported Dumbbell Row 3×10-15

Box Jump 3×5