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Week of February 3rd
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MONDAY – Heavy Day
Bench Press, 5 x 3. Go heavier than last week.
Power Snatch, work up to heavy 3s.
Weighted chin hold, 3 max sets
Glute Ham raises
TUESDAY – Light/Volume Day
Deadlift, 10 x 2 with bands. Add weight from last week.
High Hang Snatch, light weight. For this work on technique and speed today. If you’re missing, you’re going way too heavy. 15 Minutes.
Good Mornings, 3 x 10. Add load from last week.
GHD Sit-ups, 3 x 10
THURSDAY – Light/Volume Day
Clean Pulls, 5s. 15 Minutes.
Push Press, 3s. 10 Minutes.
1 and ¼ Front Squats. Full squat, hit the bottom, pause at a quarter squat, back down to the bottom, then up. That’s one. Work on singles to a moderate weight.
Reverse Hyper. 10 x 3 light weight.
FRIDAY – Heavy Day
Back Squat, 5 x 3. Heavier than last week.
Press, 5 x 3. Heavier than last week.
Snatch Grip Deadlift, 5 x 3.
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