This will be a transition week. We will perform lots of non traditional movements for psychological and physiological refreshment.
Monday
Hang Snatch from shin 3 second descent 5x5 60-70%
Dumbbell stepups 3x10 each leg
Dumbbell Bench Press 3x15
Box jumps 5x3
Tuesday
Close stance back squat heels touching 3x10 60%
Dumbbell single leg RDL 3x10 each leg
Barbell Curls 3x15
Med Ball toss overhead 5x3
Wednesday
Clean grip snatch 5x3 50%
Mixed grip deadlift 4x10 70%
Barbell Overhead triceps extension 3x20
Depth jump 5x3
Thursday
Rest
Friday
Hang Clean from shin 3 second descent 5x5 60-70% Dumbbell lunges 3x10 each leg Dumbbell Military Press 3x15 Pull-ups 5x5-15
Saturday
Front squat 4x8 60-70%
RDL 3x15 light
Dumbbell curl 3x15
1 mile run