We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats.
Monday
Clean & jerk 3×2+1 85-87%
Clean pull off platform 90-100% 3×3
Clean pull 100-115% 3×2
Push Press 3 rep max, -5-10kg 2×3
Barbell overhead tricep extension 3×15 add weight
Tuesday
Back Squat 3 rep max, -5-10kg 2×3
Back squat with 3 second pause at bottom 80-90% 5×1
Rounded back deadlift moderate to heavy 4×6 add weight
Unsupported Dumbbell Row 3×15-20 add weight
Wednesday
Muscle snatch max no contact, -5-10kg 3×2
Snatch 4×2 85-90%
Snatch pull off platform 90-100% 3×3
Snatch pull 100-115% 3×2
Snatch grip push press 3 rep max, -5-10kg 2×3
Hyperextension 3×10 with weight behind the head add weight
Thursday
rest
Friday
Front Squat 3 rep max, -5-10kg 2×3
Front squat with 3 second pause at bottom 80-90% 3×1
Jerk 3×2 85-90%
RDL 4×6 heavy add weight
Dips 3×5 with weight if possible add weight
Saturday
Power snatch 2 rep max, -5-10kg 3×2
Power clean and jerk 2 rep max, -5-10kg 2×2
Clean pull off block 5×2 120-140%
Snatch grip military press max, -5-10kg 3×2
Good morning 3×10 add weight
Leg raise 3×20
Sunday
rest