4.30 - 5.5

MONDAY, APRIL 30, 2018- WEEK ONE- DAY ONE

Snatch Progression:
1. High Hang Strict Muscle Snatch+ OHS+ Zotts Press ( 3+3+3) x 3.
Strength:
1. High Hang Snatch 5×3. Warm up to about 55-60% and then begin counting your sets
2. Snatch Push Press: 5×5
3. Pause Front Squat: 5×5 Pause for 2 seconds in the bottom. Warm up before you begin
counting sets.
Post Lifting Core:
3 sets:
Hollow Hold x 30sec
Side Plank lifts x 10 each side.

TUESDAY, MAY 1, 2018- WEEK ONE- DAY TWO
Muscle Clean Progression:
1.  Muscle Clean + Tall Jerk (3+3) x 3 sets
Strength:
1. 3 POS Cleans (hang, below knee, floor) x 3 (Work up to a moderate weight 70-80% for all
3 sets)
2. Behind the Neck Jerk + Jerk: (2+1) x 3 (Work up to a moderate weight 70-80% for all 3
sets)
3. Clean Deadlifts: 5×3. Build to a challenging set of 3.
Post Lifting Core:

3 sets:
Weighted Sit ups x 15
Side plank :45/side

WEDNESDAY, MAY 2, 2018- WEEK ONE- DAY THREE
Strength:
3 sets of:
Box Squats x 10
rest 60 sec
Bent over row x 10
2 min rest in between sets
Then
3 sets of:
DB Bulgarian Split Squats x 6-8 each leg
:60 rest
DB Bench Press x 10
2 min rest in between sets
Then
3 sets of:
Weighted Plank x :45
:60 rest
Back Extension x 10
2 min rest between sets

FRIDAY, MAY 4, 2018- WEEK ONE- DAY FIVE
.
Strength:
1. Snatch Balance: 5×2. (Work up to a moderately heavy double)
2. Push Press: 4×3 (Work up to a challenging set of 3 for your final set)
3. Pause Power Snatch (3 second pause below the knee) + Power Snatch (1+1) x 5.
4. Tempo Snatch Deadlifts: 5×3 ( 85% of 1rm, 5 seconds up 5 seconds down)
Post Lifting Accessory:
3 sets
Strict Chin Ups x 10
Dips x 10

SATURDAY, MAY 5, 2018- WEEK ONE- DAY SIX
Strength:
1. Snatch 3 singles (moderate weight)
2. Clean and jerk 2 singles (moderate weight)
3. Front Squat 5×3 (Work up to a heavy 3)