WEEK OF 11/15/15-11/21/15

Monday –11/16

1) Hang Power Snatch From Shin (3 second descent) 5×5 70-75%

2) Snatch Deadlift off Platform x10 75-80% (% of snatch)

3) Drop Snatch 5×3  70-80% (% of snatch)

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

Tuesday – 11/17

1) Bear Complex  (work up to max), back off 3×1 (add weight from last week)

2) Clean pull off block 100% 5×5

3) Front Squat 3×6 75-85%

4) Dips 5×10 with weight if possible

Thursday – 11/19

1) Snatch+Overhead Squat 80% 5×2+1

2) Hang Muscle Snatch 3×5 (light) (add 5-10lbs. from last week)

3) Back Squat Bodyweight as many reps as possible (add 5-10lbs. from last week-TRY FOR SAME NUMBER OF REPS OR MORE!)

4) Good Morning 3×10

Friday – 11/20

1) Power Clean and Jerk 80% 5×2

2) Clean Pull 100% 3×5

3) Bounding 5×5

4) Military Press 5X5

5) Dumbbell Row 5×10

Saturday-11/21

1)  Snatch off block 85% 3×2

2)  Snatch Pull 100% 3×3

3)  Overhead Squat 80% 3×5

4) Bench Press 5×10

5) Situp 3×25-50