Monday Snatch 2 rep max, -5-10kg 2x2 try to add from last week Snatch pull 3x3 100-105% Military press max, -5-10kg 2x2 Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat 2 rep max, -5-10kg 2x2 Dips 3x3 110-130% Rdl 4x5 Bent over row 3x10 Wednesday Power snatch 90% 3x1-2
Power clean and jerk 90% 3x1-2 Overhead tricep extension 3x10-15 Dips 3x5 with weight Sit-up 3x20-30 Thursday Rest Friday Clean and jerk 2 rep max (one jerk), -5-10kg 2x2 Clean pull 3x3 100% Good morning 3x10 Saturday Front squat max, -5-10kg 2x2 Front squat Dips 3x3 110-130% Snatch grip rdl 3x5 Unsupported dumbbell row 3x10-15 Sunday Rest