Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 4
• DB curl - 3 x 10
• Ab wheel - 3 x 10
• Neck

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - work up x 3 sets
• Jerk behind neck (5 sec hold in split) - light x2, plus 10 x 2 , plus 10 x 2 x 3
• Power snatch - 80% x 1 x 3
• Clean pull - 90% x 2 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 15

Wednesday

• Back squat - 75% x 4 x 8
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 4
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Week 5

Tuesday

-front squat - 60%x2x3
-snatch segment pull (1", knee, hip, finish)+snatch - work up x 3 sets
-power clean +power jerk - 80%x1x3
-snatch pull - 90%x2x3
- abs, grip and neck

Week 5

Monday

• Front squat - 75% x 6 x 8
• Stiff-legged deadlift + shrug - 4 x 5
• Push press - 3 x 4
• HLR - 3 x 10
• Back extensions - 3 x 15
• Chinese DB row - 3 x 10

Saturday


Snatch - heavy x 1

Clean & power jerk - heavy x 1

GHR - 4 x 5