WEEK OF 7/24-7/30

If you need more leg strength, go to 90% x 1, BEFORE every Hatch Squat session.

If you need more upper body strength, max out BEFORE push press and bench press EACH WEEK before the prescribed reps and %.

BRING FOOD TO EAT BETWEEN EXERCISES.  GLYCOGEN IS USED RAPIDLY WITH INTENSE TRAINING.

Monday – 7/25

1) Clean and Jerk with pause at shin and knee (3 secs) 5×2+1 80-85%

2) Hatch Cycle Week 3, Day 1

3)Seated Good Morning 3×10 Moderate weight

Tuesday – 7/26

1a) Snatch + Hang Snatch from knee+ High Hang Snatch +Overhead Squat: 5×1+1+1+2 80%

1b) Snatch 60% 3X3 (speed)

2) Snatch Pull off Platform (3 seconds down): 5×2-3 90-110%

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

4) Bench Press 3×3 85-92%

5) Box Jump 3×3 moderate to high

 Thursday – 7/28

1a) Power Clean and Jerk Max, 80-85% 3×2-3+1

1b) Hang Power Clean from knee  60% 3×3 (speed)

2) Clean Pull off Platform  5×2-3 90-110%

3) Hatch Cycle Week 3 Day 2

4) Dips on Parallel Bars 4×6-8 with weight

Friday – 7/29

1) Jerk Drive from Jerk Blocks: 5 x2 115-130%

2) Jerk from Jerk Blocks 80-85% 5×3

3) Overhead Squat Max, 3×3 80-85%

4) Push Press 85-92% 3×3

5) Hyperextension 3×10-15 with weight

Saturday- 7/30

1. Hang Snatch from Shin (3 secs. down) 80-85% 3×2-3
2. Hang Power Snatch from shin 60% 3×3 (speed)
3. Snatch Deadlift Max, 85% 2×2
4. Overhead Tricep Extension 3×10-15
5. Dumbbell Row Unsupported 5×8 heavy
6. Bounding 5×5 (quick reaction)