WEEK OF 7/31-8/6

If you need more leg strength, go to 90% x 1, BEFORE every Hatch Squat session.
If you need more upper body strength, max out BEFORE push press and bench press EACH WEEK before the prescribed reps and %.
BRING FOOD TO EAT BETWEEN EXERCISES.  GLYCOGEN IS USED RAPIDLY WITH INTENSE TRAINING.

Monday – 8/1
1) Clean and Jerk Max, 80-90% 3×2 +1
2) Hatch Cycle Week 4, Day 1
3)Seated Good Morning 3×10 Moderate weight ADD WEIGHT

Tuesday – 8/2

1a) Power Snatch From Block (pause 3 secs. at knee) +  Overhead Squat: 5×1-2 +3 80-85%
1b) Hang Power Snatch From Shin 60% 3X3 (speed)

2) Snatch Pull off Platform (5 seconds down): 5×2-3 90-110%
3)Snatch Grip Behind the Neck Pullup 3×5-15 with weight if possible ADD WEIGHT
4) Bench Press Max, 3×2, 85-95%

5) Box Jump 3×3  high

Thursday – 8/4
1a) Snatch 5×2-3 80-85% (last set, go for 5 reps)
1b) Drop Snatch 50-70% 3×3 (speed)
2) Snatch Pull from Block 3×3 110-120%
3) Hatch Cycle Week 4 Day 2

4) V-UP 3×20-30

Friday – 8/5

1) Jerk Drive from Jerk Blocks: 3 x2 115-130%
2) Jerk from Jerk Blocks MAX, 80-90% 3×3
3) Clean Grip Overhead Squat 5X5 50-75%
4) Unsupported Dumbbell Row 5×8 heavy
5) Hyperextension 3×10-15 with weight

Saturday- 8/6

1)Hang Clean from Shin (3 secs. down) 80-85% 3×2-3Hang 2)Power Clean from shin 60% 3×3 (speed)
3)Clean Pull 3×5 85-95%
4)Overhead Tricep Extension 3×10-15 ADD WEIGHT
5)Bent Over Row 3×10-15
6)Bounding 5×5 (quick reaction)