Monday Snatch deadlift + snatch off platform 5x2+2 80-85% Snatch pull off platform 3 second pause at shin 3x2-3 100% Overhead squat 3x6 Bench press 3x8 Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat 5x5 80% Dips 5x3110-130% Rdl 4x8 Bent over row 3x15 Wednesday Jerks off block 3 second pause in squat 5x2 80% Jerk Drives 5x3 110-120%
Jerk recovery 3x3 100-120% Overhead tricep extension 3x10 Dips 3x10 Sit-up 3x20-30 Thursday Rest Friday Monday Clean deadlift + clean off platform 5x2+2 80-85% Clean pull off platform 3 second pause at shin 3x2-3 95% Clean grip overhead squat 3x6 moderate weight Military press 4x8 Good morning 3x10 Saturday Front squat 5x4 80% Front squat Dips 5x4 110-130% Snatch grip rdl 3x8 Unsupported dumbbell row 3x20 Sunday Rest