A little bit of a break this week. There have been lots of pausing and volume in the previous week's training. We will drop the pauses and some of the volume for psychological and physiological refreshment.
Monday
Snatch deadlift+Snatch off platform 5×2+2 75-82% (% of snatch)
Snatch pull off platform 80-100% 4×3
Jerks drives 3X3 100-120%
Glute bridges 3x20
Tuesday
Front Squat 5×3 80-85%
Front Squat dip 3×3 120-140%
RDL 3x6 moderate weight
Situp 3×30-40
Wednesday
Clean deadlift+Clean off platform 5×2+2 75-82% (% of clean)
Clean pull off platform 90-100% 5×3
Clean grip overhead squat 5x3 30-50%
Hyperextension 3×10 with weight
Thursday
rest
Friday
Back squat 10×1 90% 60 seconds rest
Back squat dip 3×3 120-140%
Seated good morning 3×10
Planks 3×60 seconds with weight
Saturday
Clean deadlift off platform 4×3 80%
Jerk 5×2 80-85%
Hang snatch from knee 3×3 60% (for speed)
Hang clean from knee 3×3 60% (for speed)
Leg raise 3×15-20
Sunday
rest