Week 5 – May 8-14

Tuesday 9 May

  • KB turkish get-up x 5 total each side, light-moderate
  • Snatch muscle under + pressing snatch balance + hang muscle snatch light x (2+2+2) x 5
  • Snatch w/ pause below knee 80-85% x 2 x 5
  • Power clean + push jerk 80% x (1+2) x 4
  • Back squat 65% x 8, 75% x 6, 85% x 4, 90% x 4
  • GHD sit up x 15 x 3

Thursday 11 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 80-85% x 2 x 4
  • Clean w/ pause below knee 80-85% x 2 x 5
  • Clean pull from deficit 90% x 2 x 4
  • Front squat 70% x 5, 80% x 4, 85% x 3, 90% x 3
  • KB goblet low step up (12-20”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 13 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 80-85% x 2 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS up to 85% x 5
  • Back squat 65% x 6, 75% x 6, 80% x 6 x 2
  • Hollow body hold 30-60 sec x 3

Sunday 14 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk up to 85% x 5
  • Behind the neck jerk 80-85% x 2 x 5
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 95% x 2 x 4
  • Incline bench moderate x 5 x 4

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s