Week 6 – May 15-21

Tuesday 16 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 85-90% x 1 x 6
  • Power clean + push jerk 85-90% x (1+1) x 4
  • Back squat 70% x 6, 80% x 6, 90% x 3, 95% x 2
  • GHD sit up x 15 x 3

Thursday 18 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 85-90% x 2 x 4
  • Clean w/ pause above knee 85-90% x 1 x 6
  • Clean pull from deficit 100% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4 x 2
  • KB goblet low step up (12-20”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 20 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 85-90% x 1 x 6
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS 80-90% x 5
  • Back squat 75% x 4, 80% x 4 x 3
  • Hollow body hold 30-60 sec x 3

Sunday 21 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk 80-90% x 5
  • Behind the neck jerk 85-90% x 1 x 6
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 100% x 2 x 4
  • Incline bench moderate x 5 x 4

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