WEEK OF 5/29-6/4

5/30 MONDAY Back Squat 85% 5×5 Back Squat Dip 125-145% 3×3 Back Squat Pause at Bottom (5 Seconds)80% 3×2 Power Clean from Block 3×3 75% (SPEED) Seated Good Morning 3×10

WEEK OF 5/22-5/28

5/23 MONDAY Back Squat 80% 5×5 Back Squat Dip 120-140% 3×3 Back Squat Pause at Bottom (3 Seconds)80% 3×2 Power Snatch from Block 3×3 75% (SPEED) Seated Good Morning 3×10 5/24 TUESDAY

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

WEEK OF 5/8-5/14

5/9 MONDAY Back Squat 70% 4×10, Bodyweight A.M.R.A.P. Back Squat 3 sec. Pause at Bottom 50-60% 3×3 Power Clean from Knee 75% 3X5 Hyperextension 3×10-15 with weight   5/10 TUESDAY

WEEK OF 5/1-5/7

COMPETITORS 5/2 Snatch 90% 3×1 Clean and Jerk 90%x1, 80% x2 Front Squat 85% 3×3 Situp 3×25 5/3 Rest 5/4 Back Squat Max Snatch 60% 2×2 Clean and Jerk 50%

WEEK OF 4/24-4/30

  Monday –4/25 1) Power Snatch Max, 90% 2×1, 80%X2 (add weight from last week) 2) Power Clean and Jerk Max, 90% 2×1, 80%X2(add weight from last week) 3) Front Squat Max, 85%x2(add

WEEK OF 4/17-4/23

Monday –4/18 1) Clean and Jerk 2 rep max (1 jerk), -5 kilos 2×2+1 2) Clean Pull 100-115% 5X3 3) Clean Grip Overhead Squat  40-60% (of clean) 3×5 4) Rounded Back Deadlift 3×10 moderate weight Tuesday –4/19

WEEK OF 4/10-4/16

  Monday –4/11 1) Clean +Front Squat+Jerk 85% 5×2+2+2 2) Clean Pull off platform 85% 3×3 3) Clean Deadlift Max TRY TO ADD 5LBS. FROM LAST WEEK 4) Clean Pull 80% 3×3 (SPEED!) Tuesday –4/12 1) Muscle

Week of 4/3-4/9

What an awesome time the members meet was!  Congrats to all our lifters!  Thanks to all who helped!! Monday –4/4 1) Clean +Front Squat+Jerk 80% 5×2+2+2 2) Clean Pull off platform 80% 3×3 3) Clean

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%