Week of 9/6-9/12
Monday –9/7
1) Snatch 95%x1, 85%x2, 90%x1, 85%x2
2) Snatch Pull 100-115% 3×3
3) Drop Snatch 60-70% 3×3
4) Snatch Grip Behind the Neck Pullup with or without weight 3×5-10
Tuesday – 9/8
1) Back Squat 95-102%x1, 85%3×5
2) Pause Back Squat 50-60% 3×3 (3 sec.)
3) Power Clean off Block 85% 3×2
4) Push Press Max, 85% 2×2
Thursday – 9/10
1) Power Snatch Max, 90% 2×2
2) Snatch Pull off block 100-120% 3×3
3) Jerk off block Max, 90%x2
4) Jerk Drive 100-115% 3×3
Friday – 9/11
1) Clean and Jerk 90%3×2+1
2) Clean Pull 100% 3×3
3) Front Squat 85-90% 5×3
4) Front Squat Pause 3×3 50%
5)Sprints 6×20 yards
Saturday- 9/12
1) Power Clean 85% 3×2
2) Clean Pull off block 100% 5×3
3) RDL 3×10
4) Military Press 3×5 80%
5) Dumbbell Lateral Raise 3×10