WEEK OF 8/7-8/13

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 – 8/8 BRING FOOD
1) Snatch Max, 80-90% 3×2-3
2) Hatch Cycle Week 5, Day 1
3) Snatch Grip Push Press 3×3 Heavy

Tuesday – 8/9

1) Jerk Behind the Neck, 85-95% 3×2-3 Helps maintain a vertical position

1a)Squat Jerk 4×3 light to medium weight

1b) Jerk 60-65% 6×2 Focus on timing and speed.  Relaxed arms. Tightened abdominals. Controlled descent straight down with knees out.  Immediately accelerating into the ascent vertically. It’s a rhythm/tempo thing, like dancing.  1-2. LONG 1. SHORT 2.

2) Close Grip Bench Press 3×5 Heavy

3)Prone Bench Row 3×10-15

4)  Depth Jump 3×3

Thursday – 8/11 BRING FOOD

1) Hatch Cycle Week 5 Day 2

2) Clean from block 3×2-3 80-85%
3) Clean Pull from Block 3×3 110-130%

Friday – 8/12

1) Hang Snatch From Shin 5×2-3 80-90%
2) Snatch Pull 100-115%3×3
3) Snatch Deadlift Max
4) Snatch Pull 75% 3×2 (speed and height)
5) Hyperextension 3×8 with weight

Saturday- 8/13

1)Power Clean and Jerk  (3 secs. pause at knee) 5×2+1 80-90%
2)Clean Pull 3×4 90-100%
3)Clean Grip Overhead Squat 3×3-5 medium to heavy
4)Behind the Neck Snatch Grip Pull Up 3×5-15 with weight
5)Box Jump 5×3 (quick reaction)

6)Leg Raise 3×20-30