WEEK OF 5/15-5/21

5/16 MONDAY

Back Squat 75% 4×7, Bodyweight A.M.R.A.P. (ADD 10LBS. FROM LAST WEEK.)

Back Squat 3 sec. Pause at Bottom 50-60% 3×3

Hang Power Clean from Knee 75% 3X3

Hyperextension 3×10-15 with weight (ADD 5-10LBS. FROM LAST WEEK)

5/17 TUESDAY

Muscle Snatch 3×5 Moderate Weight

Snatch 85-90% 10×1 (1 minute rest between sets)

Snatch Deadlift off Platform 80% 2×5

Snatch Pull off Platform with 3 sec Pause at Shin 85% 3×3

Snatch Pull 100-105%% 3×3

Behind the Neck Snatch Grip Pullup 3×5-15 (WITH WEIGHT IF POSSIBLE)

5/19 THURSDAY

Muscle Clean (no contact) 3×5 Moderate Weight

Clean 85-90% 10×1 (1 minute rest between sets)

Clean Deadlift off Platform 80% 2×5

Clean Pull off Platform with 3 sec Pause at Shin 85% 3×3

Clean Pull 100% 3×3

Power Jerk From Rack 90-95% 3×2

5/20 FRIDAY

Front Squat 75% 4×4, 80% of Bodyweight A.M.R.A.P. (ADD 10LBS. FROM LAST WEEK)

Front Squat 3 sec. Pause at Bottom 50-60% 3×3

Power Snatch from Knee 75% 3X3

Good Morning 3×12 (ADD 10LBS. FROM LAST WEEK)

Bench Press 4×8 (ADD 10LBS. FROM LAST WEEK)

Sprints 5×30 Yards

5/21 SATURDAY

Power Snatch 90% 3X2

Power Clean and Jerk 85% 3×2

Clean Pull off Block 110%-130% 3×3

Push Press 3×5 (ADD 10LBS. FROM LAST WEEK.)

Unsupported Dumbbell Row 3×10-15 (ADD 10LBS. FROM LAST WEEK.)

Box Jump 3×5