April 1-April 7

I saw some great effort and heavy lifts this first week! Keep it up guys 🙂 it is all paying off!

Day 1 

  • Snatch max for day, then 80% of that 3×1
  • Clean & jerk max for day, then 80% of that 3×1
  • Front squat max for day, then 85% of that 2×2
  • 2-3 rounds, depending on energy:
    • Back extensions x 10
    • Plank :45

Day 2

  • Power snatch 10×1 @ 70-75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @70- 75%, 1 minute rest in between each
  • Front squat 10×1 @ 70-75% for speed

Day 3 

  • Snatch max for day, then 80% of that 3×1
  • Clean & jerk max for day, then 80% of that 3×1
  • Pause back squat 3×3, building to 3 RM
  • 2-3 rounds, depending on energy
    • Hanging leg/knee raises x12
    • Glute Ham raises x6

Day 4

  • Power snatch 10×1 @ 70-75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @ 70-75%, 1 minute rest in between each
  • Front squat 10×1 @ 75% for speed

Day 5

  • Snatch max for day, then 75% of that 3×1
  • Clean & jerk max for day, then 75% of that 3×1
  • Front squat max for day, then 85% of that 2×2
  • 2-3 rounds, depending on energy:
    • Russian twists x 10/side
    • Tempo half kneeling bottoms up KB presses x5/side, 4 seconds up 5 seconds down

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