WEEK OF 6/12-6/18

6/13 MONDAY

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

Front Squat from Dead Stop in Bottom Position+Push Press ( From Rack or Foam Blocks) 50-70% 5×2+1

Power Clean and Jerk 80% 5×2+1

Rounded Back Deadlift 3×10-15 moderate weight (add 10-20lbs from last week)

Hyperextension 5 sec. pause 5×6 with weight

6/14 TUESDAY

Blindfold Snatch 3×5 (only bar) (SNATCH WITH BLINFOLD ON) (FEEL THE MOVEMENT) (WATCH FOR PASSERS BY BEFOREHAND)

Snatch 90% x 2, 80%x2, 85%x2, 90%x1, 95%x1, 85%x2

Snatch Pull Max, 100% 3×3

Overhead Squat Max, 85% 3×2

Behind the neck snatch grip pullup 3×5-15 with weight if possible

Dips 3×10-15 with weight if possible

6/16 THURSDAY

Blindfold Clean and Jerk 3×5 (only bar) (CLEAN AND JERK WITH BLINFOLD ON) (FEEL THE MOVEMENT) (WATCH FOR PASSERS BY BEFOREHAND)

Clean and Jerk 90% x 2+1, 80%x2+1, 85%x2+1, 90%x1, 95%x1, 85%x2+1

Clean Pull Max, 100% 3×3

Clean Grip Overhead Squat 5×5 (ADD WEIGHT FROM LAST WEEK)

Military Press Max, 85-90% 3×3

Seated Good Morning  4×6-8

6/17 FRIDAY

Back Squat 5×5 80%

Back Squat with 3 sec. Pause 80-90% 3x 1-2

Power Snatch Max, 80% 3×2

Snatch Pull 90% 100-115% 3×3

Snatch Grip Military Press Max, 80-85% 3×3

Hyperextension 3×10-15

Depth Jump 5×3

6/18 SATURDAY

Snatch 80-85% 3×2

Clean and Jerk 80-85% 3×2

Clean Pull from Block 100-120% 3×3

Snatch Grip Romanian Deadlift 3×10 70-80%

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

Situp 3×20-30 with weight if possible behind the head