WEEK OF 6/5-6/11

6/6 MONDAY

Back Squat 3 Rep Max, 3rm-10kg x 3, 3rm -15kg x 5, 3rm-5kg x 2-3

Back Squat from Dead Stop in Bottom Position ( From Rack or Foam Blocks) 50-70% 5×2

Hang Power Clean from Shin 3 second descent 80% 5×3

Rounded Back Deadlift 3×10-15 moderate weight

Push Press Max, 85% 3×2

6/7 TUESDAY

Muscle Snatch Max

Power Snatch Max, 85-90% 2×2

Power Clean and Jerk Max, 85% 2×2

Snatch Pull From Block 120-140% 3×2

Hyperextension 5 x 6-8 with weight (3 second pause)

6/9 THURSDAY

Snatch 90-95%x1, 85% 2×2

Clean 90%x1, 85% 2×2

Clean Pull 105-120% 3×3

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

Leg Raise 5×20-30

6/10 FRIDAY

Front Squat 5 Rep Max, 5rm-10kg x 5, 5rm -15kg x 5, 5rm-5kg x 3-5

Front Squat from Dead Stop in Bottom Position ( From Rack or Foam Blocks) 50-70% 5×3

Hang Power Snatch from Shin 3 second descent 80% 5×3

Romanian Deadlift 3×10-15 moderate weight

Bench Press Max, 85% 3×2

Box Jump 5×3 High

6/11 SATURDAY

Snatch 80% 3×2

Clean and Jerk 80% 3×2

Snatch Pull 100% 3×3

Snatch Deadlift Max

Snatch Pull 80% 3×2

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

Hyperextension 3×15