5.7-2018 - 5.11.2018

LAST WEEK OF THIS CYCLE week 4 of 4

Monday

6x1 hang snatch (power position) @65% +15lbs

4x clean + 2 jerks @70% +15lbs

5x5 back squat @70% +30lbs

3x10 plate crunch

3x20 Russian twist

3x1:00 plank

Tuesday

4x power snatch + 2 hang power snatch @60% +15lbs

5x clean with a 3 second pause at knee @75% +15lbs

1x3 front squat @80% +30lbs3x2 front squat @ 80% +5lbs

5x2 push jerk @65% +15lbs

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension

Wednesday

1x1 snatch from blocks at knee @85% +15lbs

3x2 snatch from blocks at knee @85% - 10lbs

6x1 clean and jerk @75% +105lbs

5x3 back squat @75% +30lbs

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill

Thursday

4x3 snatch @65% +15lbs

1x1 front squat @80% +10lbs

2x2 front squat @80% + 5lbs

3x 2 strict press + 2 push press @40% +15lbs (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise

Friday

1x1 clean and jerk from blocks at below knee @85 +15lbs

2x2 clean and jerk from blocks at below knee @85% - 10lbs

6x1 snatch from 4 inch deficit @75% +15lbs

1x5 back squat @75% +30lbs

1x5 back squat @75% + 5lbs

3x MAX wide grip strict pull ups