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Weightlifting

Monday

Snatch 70% x 3 reps x 5 sets

Snatch Pull 85% x 4 reps x 5 sets

Pause Back Squats 65% x 5 x 5

Wednesday

Clean 70% x 3 reps x 5 sets

Clean Pull 85% x 4 reps x 5 sets

Front Squats 75% x 3 x 5 sets

Saturday

Snatch 60% x 3 reps, 70% x 2, 80% x 1, 85% x 1, work up to a heavy single

Clean and Jerk 60% x 3 reps, 70% x 2, 80% x 1, 85% x 1, work up to a heavy single

Front Squat – work up to a heavy single

SLDL 3 x 5 reps AHAP

Strength

Monday

Run 1/2 mile

Couch Stretch and Pigeon pose – 90 seconds each leg each stretch

Back Squat – Find a 7 RM

Romanian Deadlifts – 4 x 8 reps AHAP rest 45s

BB Shrugs – 3 x 15 reps

Chin ups 3 x ME

BB Curls – 15-12-9-12-15

Partner Leg Throwdowns 3 x 12 reps

Wednesday

20 Dislocates

5 Bridges

Shoulder DROM

20 Dynamic Push ups

DB Bench Press – Find a 7 RM

Bent Over Rows 4 x 8 reps

DB Side Laterals 5 x 8 reps

Dips 3 x ME

Planks 3 x 45 seconds

40 yd Dash – 8 sets – rest 90 seconds between



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