Rack Press 2/45% 2/50% 2/55% 2/60%
Push Press 2/45% 2/50% 2/55% 2/60%
Power Clean 2/45% 2/50% 2/55% 2/60%
Clean Low Pull + Mid-Thigh Clean Low Pull 1+1/80% 1+1/90% 1+1/100% 1+1/105%
**Use 1 rep max Clean for %.
Jump Ups 4×4
Abs
Day 3
Front Squat 10×2/55%
Press 10×2/60%
Aux Work
1-2 exercises of 3 to 5 sets, with 6-12 reps.
Quads
Chest
Delt
Triceps
Abs
Rear Delts
Press in Split 3ea/45% 3ea/60% 2ea/70% 2ea/75% 1ea/80% 1ea/85%
High Hang Clean & Push Jerk 2/45% 2/50% 2/55% 2/60%
Hang Clean (Below Knee) 2/50% 2/60% 1/70% 5×1/80%
Clean & Jerk 2/70% 1/80% 3×1/85%
Front Squat 3/70% 3/80% 1/85% 3/80% 1/87.5% 1/80% 1/90%
Day 2
DeadLift 5/45% 5/65% 5/75% 5+/85%
Bent Over Row 5/45% 5/65% 5/75% 5+/85%
Aux Work
2x Back
Triceps
Biceps
Abs
Lower Back
Glutes
Rear Delts
Warm Up
Work on weakness
Cool Down
**A lot of water this week!**
Pressing Snatch Balance 2/45% 2/50% 2/55% 2/60%
Sotts Press 2/45% 2/50% 2/55% 2/60%
Power Snatch 2/50% 2/60% 2/70% 3×1/75%
Deficit Snatch High Pull 4/80% 4/90% 4/100% 4/105%
**Use 1 rep max Snatch for %.
Box Jumps 4×4
Abs
Rest
or
Sled Work 15-30min
Warm Up
Work on weakness
Cool Down
**A lot of water this week!**
Day 1
Back Squat 5/45% 5/65% 5/75% 5+/85%
Bench Press 5/45% 5/65% 5/75% 5+/85%
Aux Work
1-2 exercises of 3 to 5 sets, with 6-12 reps.
Quads
Chest
Delt
Triceps
Abs
Rear Delts
