May 6- May 12

Day 1

  • Snatch with pause above knee+snatch with pause below knee 4x (1+1)@72-75%
  • Bench press 5×9-12, same weight as last week
  • Clean high pulls from mid to high blocks 3×6 @60-70%
  • DB pec flyes + reverse flyes 4x (8+8), heavier than last week 

Day 2

  • Snatch balance + OHS E2MOM 1+6, 1+5, 1+4, 1+3, 1+2 increasing in weight each set, try a little heavier than last week each set 
  • Renegade rows 4×5-8/side, heavier than last week
  • Plate twists 3×15/side, heavier than last week 
  • Circuit x 3-4 :
    • Turkish get ups x 3/side, heavier than last week
    • Ring push ups x 5-7 
    • Double KB OH walk x 45-55 sec, heavier than last week 

Day 3

  • clean+mid hang clean+clean 4x (1+1+1) @ 67-73%
  • Box front squats 8×3 @ 60-70% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×7-10, same weight as last week
  • Superset x 3 :
    • OH tricep extensions x 10-12, heavier than last week 
    • DB bicep curls x 10-12, heavier than last week
  • Superset x 3 :
    • goblet walking lunges x 8/side, heavier than last week
    • banded hamstring curls x 15-20 

Day 4

Day 5

  • Flat foot snatch pull+ snatch+ OHS 5 x (1+1+1) @ 68%-70%
  • Power clean+ power jerk 4 x 2 x (1+1) @ 68-70%
  • Back squat + box jumps 4 x 3+5 @ 76%
  • Snatch high pulls from mid to high blocks 3×8@ 60-70%
  • 3 rounds:
    • single leg tuck ins x 12/side
    •  ring side plank x 15-20 sec/side

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