WEEK OF 11/22-11/28

Monday –11/23

1) Back Squat 5×7 70-75%

2) Back Squat with 3 sec. Pause in Bottom 3×3 50-60%

3) Power Clean w/ Power Jerk 85% x1, 80% 2×2

4) Hyper extension 3×10 no weight

Tuesday – 11/24

1) Snatch off block 80% 5×2

2) Snatch pull off block 100-115% 5×3

3) Snatch Grip Romanian Deadlift off platform 3×10 60-80% (of snatch)

4) Snatch Push Press 3×5 Heavy

Thursday – 11/26 (Wednesday if needed, gym closed early-Thanksgiving)

1) Front Squat 5×4 70-80%

2) Power Snatch 85% x1, 80% 2×2

3) Snatch Pull 3×3 100-110%

4) Jerk from Rack 3×3 80-85%

Friday – 11/27

1) Clean off block 80% 5×2

2) Clean Pull 100-110% 3×3

3) Clean Deadlift- 110-125% 3×3 (% of clean)

4) Bench Press 3×10 70-80%

5) Bent Over Row 3×10-15

Saturday-11/28

1)  Snatch 75-85% 3×2

2)  Snatch Pull 100% 3×3

3)  Overhead Squat 85% 3×3

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

5) Leg raise 3×25-50