Next week we test the classic lifts!
Monday
Clean & jerk 2 rep max
Clean pull 100-115% 3×3
Push Press max, -5-10kg 2×2
Barbell overhead tricep extension 4x8
Tuesday
Back Squat 90% 2×2
Back squat with 3 second pause at bottom 80-90% 3×1
Power snatch 3x1 90%
Rounded back deadlift moderate to heavy 3x5
Unsupported Dumbbell Row 4x8
Wednesday
Power snatch max, -5-10kg 1x2
Power clean and jerk max, -5-10kg 1x2
Clean pull off block 3×2 120-140%
Push press max, -5-10kg 3×2
Thursday
rest
Friday
Snatch 97-100%, -5-10kg 1x2
Snatch pull 100-115% 3×2
Power clean 3x1 90%
Snatch grip push press max, -5-10kg 2×2
Hyperextension 3×6 3 sec. pause at top
Saturday
Front Squat max
Snatch off block 2x1 90%
Clean off block 2x1 85%
Jerk 3x1-2 85-95%
RDL 3x3 moderate
Behind the neck snatch grip pullup 3x5-15
Sunday
rest