3 more weeks in our program!
Monday
Clean & jerk 3×2 85-87%
Clean pull off platform 90-100% 3×3
Clean pull 100-115% 3×2
Push Press 2 rep max, -5-10kg 2×3
Barbell overhead tricep extension 4x8
Tuesday
Back Squat max, -5-10kg 2×2
Back squat with 3 second pause at bottom 80-90% 3×1
Rounded back deadlift moderate to heavy 3x5
Unsupported Dumbbell Row 4x8
Wednesday
Snatch 4×1-2 90-93%
Snatch pull 100-115% 3×2
Snatch grip push press 2 rep max, -5-10kg 2×3
Hyperextension 3×6 3 sec. pause at top
Thursday
rest
Friday
Front Squat 2 rep max, -5-10kg 2×2
Front squat with 3 second pause at bottom 80-90% 3×1
Jerk 3x1-2 85-95%
RDL 3x3
Behind the neck snatch grip pullup 3x5-15
Saturday
Power snatch max, -5-10kg 3×2
Power clean and jerk max, -5-10kg 2×2
Clean pull off block 3×2 120-140%
Push press max, -5-10kg 3×2
Sunday
rest