Week Three
Day One
1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x5 – Chin up and eyes find the ceiling on each rep
2.Back squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP
3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders
4. Clean lift-off: 100-110% (% of full clean) x4x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off
Day Two
1) 2X snatch push press + 2X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 90% of snatch –Emphasis is to keep the joints stacked and bar positioned over the body’s midline
2) Hip power snatch + OHS:65% x5, 70% x3, 75% x3, 80% x3, 85% x3-Emphasis on vertical torso and straight extension through the shoulders
3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent:85% x5 90% x5, 95% x5, 100% x5x2 sets(percentage is of full snatch 1RM) –Reinforcing the knee position and vertical shins from day 1, #4
Day Three
1) Push press:50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP-Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes
2)Front squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP
3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 90% of 1RM snatch –Pause 2 seconds above knee and 2 second in OHS
4) Snatch lift-off: 100-110% of full snatch 1RM x4x4 sets –Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off
Day Four
1) Power clean above knee + front squat:65% x3, 70% x3, 75% x3, 80% x3, 85% x3-Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull
2) Clean-grip deadlift (CDL):50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP(percentage of estimated 1RM of quality CDL)
3) Rack jerk with 2 pauses: 70-80% x2x6 sets –Finding ceiling with eyes and agressively throwing head back
Day Five
1) Back squat with pause: 70% x2x6 sets –First rep in each set has 3-5 second pause in the bottom
2)Snatch balance + OHS: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x(2+1)x2sets 70% x1+AMRAP -Bar should maintain a line over the base of support during each rep. Focus on control rather than speed
3) Snatch with 3-second lift-off:65% x5, 70% x5, 75% x5, 80% x5, 85% x5 –Emphasizing leg drive and controlled bar path during the initial pull to above the knee
4) Clean with 3-second lift-off + jerk with 3-second pause in split:65% x3, 70% x3, 75% x3, 80% x3, 85% x3-Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split
