WEEK OF 12/27-1/2/16

Monday –12/28

1) Clean and Jerk 90% 3×2+1

2) Clean Pull110%-120% 3×3

3) Overhead Squat with Jerk Grip 25-60% (of Jerk Max) 3×3

4) Hyper extension 3×10 with weight

Tuesday – 12/29

1) Front Squat Max, 90% 3×2

2) Front Squat with Pause at the bottom 3 sec. 50-70% 3×3

3) High Hang Muscle Snatch 3×5 (self)

4) High Hang Snatch 80-85% 3×2

Thursday – 12/31

1) Snatch 90-95% 3×2

2) Snatch Pull 110-120% 3×2

3) Back Squat 80% 5×5

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

Friday – 1/1

1) Power Snatch Max, 85% 2×2

2) Power Clean and Jerk Max, 85% 2×2

3) Overhead Squat 50-75% 3×3

4) Snatch Grip Push Press 3×3 Heavy

5) Situp 3×25-50

Saturday-1/2

1) Power Snatch off Block, 85% 2×2

2) Snatch Pull off Block 110-120% 3×2

3) Snatch Deadlift 100% 5×5

4) Military Press 3×3 Heavy

5) Overhead Tricep Extension 3×10-15 with Barbell