WEEK OF 3/27-4/2

Those competing in the Members Meet on Friday at 7pm should switch Thursday to Friday’s programming.  We are treating the meet like a normal training.

Monday –3/28

1) Clean Grip Snatch 4×2 65-80%

2) Snatch Pull off platform 100% 3×3

3) Snatch Deadlift Max try to add 5lbs. from last week

4) Snatch Pull 85% 3×3

5) Behind the Neck Snatch Grip Pullup 3×10-15 use weight if possible

Tuesday –3/29

1)Hang Clean from Shin (3 second descent) 5×3 80-90%

2) Clean Pull from Block 110-130% 4×3

3)Front Squat 5×3 85-90%

4)Push Press 3×5 Heavy ADD WEIGHT FROM LAST WEEK

5)Hyperextension with weight 3×10-15 ADD WEIGHT FROM LAST WEEK

Thursday-3/31

1)Snatch 100%x1, 85% 3×2

2)Clean and Jerk 95%x1, 85% 2×2

3)R.D.L. + Pull 5×3+1 70-80% (of clean)

4)Dips 3×10-15 with weight if possible ADD WEIGHT FROM LAST WEEK

5)Situp 3×30-50

Friday – 4/1

1)Power Clean off Block 4×2 85%

2)Clean Pull off Block 115-125% 5×3

3)Overhead Squat  70-85% 3×3

4)Jerk  3×3 90%

5)Snatch Grip Military Press 4×8 ADD WEIGHT FROM LAST WEEK

Saturday-4/2

1)Snatch with 3 sec. Pause at Shin 4×2 85%

2)Snatch Pull 5×3 100%

3)R.D.L. Snatch Grip 3×6 moderate weight ADD WEIGHT FROM LAST WEEK

4)Unsupported Dumbbell Row 3×10 ADD WEIGHT FROM LAST WEEK

5)Bounding 5×5