Day 1

Sn w/pause at knee+OHS 1+1, -10%x1+1x3

SnDL 110%x2x3

BS 2RM -15%x5x3

Day 2

Cl w/pause at knee+Power Jerk 1+2, -10%x1+1x3

DL+Shrug 110%x1+5x3

PP 3RM -10%x3x2

Day 3

Sn from Mid blocks 2RM

CJ from Mid Blocks 2+1RM

Optional Squat (not thursday)

FS 2RM -10%x2x4

Week 4

Day 1

• Sn w/pause at knee+OHS 1+2, -10%x1+2x3
  
  
• SnDL 110%x2x3
  
  
• BS 3RM -15%x6x3
  
  

Day 2

• Cl w/pause at knee+Power Jerk 1+3, -10%x1+2x3
  
  
• DL+Shrug 110%x1+5x3
  
  
• PP 5RM -10%x5x2
  
  

Day 3

• Sn from Mid blocks 3RM
  
  
• CJ from Mid Blocks 3+1RM
  
  

Optional Squat (not thursday)

• FS 3RM -10%x3x4

Day 1

Sn+SnFH 1+1RM -10%x1+1x3

SnPTK 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin)

BS 1RM -15%x3x3

Day 2

Cl+ClFH 1RM, -10%x1+1x3

ClPTK 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin)

PP 2RM, -10%x2x2

Day 3

Sn 1RM

CJ 1RM

Optional Squat (not thursday)

FS 1RM -10%x1x4

Week 2

Day 1

SnFH 1+2RM -10%x1+2x3

SnPTK 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin)

BS 2RM -15%x5x3


Day 2

Cl+ClFH 2RM, -10%x1+2x3

ClPTK 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin)

PP 3RM, -10%x3x2


Day 3

Sn from High Blocks 2RM

CJ from High Blocks 2+1RM


Optional Squat (not thursday)

FS 2RM -10%x2x4



Time to get back on track after the holidays!

Week 1

Day 1

Snatch+Snatch From Hip 1+3 -10%x1+3x3

Sn Pull To Knee 110%x2x4 (work on sweeping the bar back, start with bar 1-2” from shin)

Back Squat 3RM -15%x6x3


Day 2

Clean+Cl From Hip 1+3, -10%x1+3x3

Cl Pull To Knee 110%x2x3 (work on sweeping the bar back, start with bar 1-2” from shin)

Push Press 5RM, -10%x5x2


Day 3

Sn from High Blocks 3RM

CJ from High Blocks 3+1RM


Optional Squat (not thursday)

Front Squat 3RM -10%x3x4