Week 5
Day 1
W/U: empty bar or light weight, after gen warmup and bar warmup
3x5 Sn from knee
3x5 SnDL to power position, slow negative
3 Pos. Snatch (Hip, Knee, Floor)
1x6@60-80% of snatch max
BS
95% of 5RM x2x4

Day 2
W/U: empty bar or light weight, after gen warmup and bar warmup
3x5 clean from knee
3x5 jerk balances
3 Pos Clean+Paused Jerk
1x2 moderate weight
1x3 add weight
Push Press
3x1add from last week
-10%x3x2

Day 3
Snatch from High Blocks
3x1 light
2x2 moderate
1x4 add weight
Clean from High blocks
2x1 light
2x2 moderate
1x3 add weight
FS
95% of 3RM x2x4

• Day 1
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from hip
    • 3x5 SnDL to power position, slow negative
  • Snatch pull to knee+Snatch
    • 2+1x2@60-70% of snatch max
    • 1+1x3@70-80% of snatch max
  • BS
    • Percentages based on 5RM
    • 92% x 4 x 4
• Day 2
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from hip
    • 3x5 jerk balances
  • Clean pull to knee+Clean
    • 2+1x2 moderate weight
    • 1+1x3 add weight
  • Push Press
    • Work to a heavy set of 3
    • -10%x3x2
• Day 3
  • Snatch
    • 3x1 light
    • 2x1 moderate
    • 1x4 add weight
  • Clean and jerk
    • 1x2 light
    • 1x2 moderate
    • 1x3 add weight
  • Front Squat
    • Percentages based on 3RM
    • 92% x 3 x 4

Week 3

• Day 1
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from mid shin
    • 3x5 SnDL to power position, slow negative
  • Snatch pull+Snatch
    • 2+1x2@60-70% of snatch max
    • 1+1@70=80% of snatch max
  • BS
    • Percentages Based on 5RM
    • 87%x8x3
• Day 2
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from hip
    • 3x5 jerk balances
  • Clean+FS+Jerk
    • 1+1+2x2 moderate weight
    • 1+1+1x3 add weight
  • Push Press

• Work to Heavy set of 5
• -10%x5x2
• • Day 3
  • Snatch from low Blocks
  • 3x1 light
  • 2x2 moderate
  • 1x4 add weight
  • Clean from low blocks
  • 2x1 light
  • 2x2 moderate
  • 1x3 add weight
  • BS
  • Percentages based on 3RM
  • 87%x6x3

• Day 1
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from Knee
    • 3x5 SnDL to power position, slow negative
  • Snatch pull to knee+Snatch w/pause at knee+Snatch
    • 1+1+1x6@60-80% of snatch max
    • 2 count pause
  • BS
    • Percentages based on 5RM
    • 93% x 2 x 4
• Day 2
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from hip
    • 3x5 jerk balances
  • Dl+Cl from knee+Paused Jerk
    • 2+1+2x2 moderate weight
    • 1+1+1x3 add weight
  • Narrow Grip OHS
    • Work to a heavy set of 5
    • -10%x5x2
• Day 3
  • Snatch from Mid Blocks
    • 3x1 light
    • 2x2 moderate
    • 1x4 add weight
  • Clean from Mid blocks
    • 2x1 light
    • 2x2 moderate
    • 1x3 add weight
  • Front Squat
    • Percentages based on 3RM
    • 93% x 2 x 4