Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x7 65-70% Back squat dips 3x3 110-130% Barbell stepups 3x10 each leg RDL 5X5 70% (% of clean) Wednesday Jerk 5x3 3 second pause on dip 70-75% Jerk drives 3x3 110-130% Dips 3x10 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15 Situp 3x25 Thursday Re

Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75% Snatch pull 3 second pause at shin 5x3 80% Drop snatch 5x3 50-70% Hypers 3x10 Tuesday Back squat 5x10 62-72% Squat dips 3x3 100% Leg extensions 3x20 Leg curl 3x15 Sit-ups 3x20-30 Wednesday Behind the neck jerk 5x3 80-85% Bench press 4x8 heavy Dips 5x3 with weight Bent over row 5x10 Behind the neck snatch grip pull-up 3xas many as possible Thursday Rest Friday Muscle

We will test the classic lifts this week. Monday Snatch 80-85% 3x1 Clean & jerk 80% 2x1 Clean pull 100-115% 3×1 Push Press 3x3 moderate Hyperextension 3x10 with weight Tuesday Power snatch 3x1 85% Power clean and jerk 80% 2x1 Snatch pull 100% 2X1 Wednesday Snatch 2X1 70% Clean and jerk 70% 2x1 Snatch pull 80% 2x1 Thursday rest Friday Snatch max Clean and jerk max Clean pull 90% 3X3 Saturday Front Squat 5X2 80-90% Power snatch off block 5X2 80% Snatch pull off block 110-120% J

3 more weeks in our program! Monday Clean & jerk 3×2 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 2 rep max, -5-10kg 2×3 Barbell overhead tricep extension 4x8 Tuesday Back Squat max, -5-10kg 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Snatch 4×1-2 90-93% Snatch pull 100-115% 3×2 Snatch grip push press 2 rep max, -5-10kg 2×3 Hyperextension 3×6 3 se

We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats. Monday Clean & jerk 3×2+1 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 3 rep max, -5-10kg 2×3 Barbell overhead tricep extension 3×15 add weight Tuesday Back Squat 3 rep max, -5-10kg 2×3 Back squat with 3 second pause at bottom 80-90% 5×1 Rounded back deadlift moderate to heavy 4×6 add weight Unsupported Dumbbell

Hopefully, y'all have set several personal bests the past few weeks. We will take a step back in our training in order to refresh our minds and bodies this week. Monday Barbell step-up 5×8 each leg Dumbbell military press 3×12-15 Barbell curls 3×20 Box jump 5×3 moderate height Tuesday Ketllebell swing 4×25 Pullups 3×5-15 Overhead tricep extension with barbell 3×15-20 V-ups 5×20-30 Wednesday Walking lunges 3x there and back length of outside with dumbbell Dumbbell bench press

This will begin week 6 of the weightlifting program. Training intensity will continue to increase. WEEK 6 Monday Snatch 93%x1, 90% x1, 85x2% Snatch pull 3x2-3 100-110% Overhead squat max, -5-10kg 2x2 Snatch grip push press 3x3 heavy Hyperextension 3x8 with 3 sec pause with weight behind head Leg raise 3x20-30 Tuesday Back squat 3 rep max, -5-10kg 2x3 Back squat dips 3x3 110-130% Back squat with 3 sec pause at bottom 3x3 50% (speed out of hole) Power clean and jerk 3x2-3+1

This will begin week 5 of the weightlifting program. We will begin narrowing our scope of exercises and increasing intensity of training. WEEK 5 Monday Snatch 90% x1, 2x2 85% Snatch pull 3x2-3 100-110% Overhead squat 3 rep max, -5-10kg 2x3 Snatch grip push press 3x5 heavy Hyperextension 3x10 with 3 sec pause with weight behind head Leg raise 3x20-30 Tuesday Back squat 5 rep max, -5-10kg 2x5 Back squat dips 3x3 110-130% Back squat with 3 sec pause at bottom 3x3 50% (speed ou