MOTIVATION

WEEK OF 9/13-9/19

    Monday –9/14 1) Snatch 80% 2X2 2) Clean and Jerk 80% 2×2 3) Snatch Pull 80% 3×3 4)Front Squat 80% 3×3 Tuesday – 9/15 1) Power Snatch 80% 2×2 2) Power Clean 70%

Week of 9/6-9/12

Monday –9/7 1) Snatch 95%x1, 85%x2, 90%x1, 85%x2 2) Snatch Pull  100-115% 3×3 3) Drop Snatch 60-70% 3×3 4) Snatch Grip Behind the Neck Pullup with or without weight 3×5-10

WEEK OF 8/30-9/5

Monday –8/31 1) Snatch 90%2×2, 85% 2×2 2) Snatch Pull 100-115% 3×3 3) Snatch Deadlift MAX, Snatch Pull 80% 2×3 4) Snatch Grip Behind the Neck Pullup with or without weight

WEEK OF 8/23-8/29

Monday –8/24 1) Snatch 90%2×1, 85% 3×2 2) Snatch Pull 100% 3×3 3) Snatch Deadlift 110-125% 2×2 (% of snatch) 4) Snatch Grip Behind the Neck Pullup with or without

WEEK OF 8/16-8/22

Monday –8/16 1) Front Squat Max, 90% x2, 95%x1,90%x2 2) Snatch 85% 5×2 3) Hyper extension 3×10 with weight. High. 4) Dips 3×10 with or without weight 5) Situp 3×25

WEEK OF 8/9-8/15

Monday –8/10 1) Back Squat Max, 90% x2 2)  Snatch 80% 3×2 3) Hyper extension 3×10 with weight. High. 4) Dips 3×10 with or without weight 5) Situp 3×25 Tuesday –

China

      Had an amazing time in China! Learned and saw amazing things. 5 things I learned: 1. Balance-The lifter must not move backward, forward, left, or right. 2.

WEEK OF 8/2-8/8

Monday –8/3 1) Snatch 85% 5×2 2)Snatch Pull  Max, 85% 3×2 3) Snatch Deadlift Max, 80% x2, 90% x2 4) Snatch Grip Behind Neck Pullup 5×5-10 5)Hyper extenstion 5×10 with weight

WEEK OF 7/26-8/1

Monday –7/27 1) Clean +Front Squat+ Jerk  (2 cleans+2 front squats+1 jerk) 80% 5×2+2+1 2) Clean off block 3×2 80% 3) Clean Pull (5 sec. pause at shin off platform) 80%