Week 10

Day 1

1. Warm Up (after general warm up)
   
1. PVC or Bar
   
2. OHS with 10 second negative
   
1. 5 x 3
   
3. Snatch grip shoulder press
   
1. 5 x 3
   
2. Hang Snatch from Knee + OHS
   
1. Light x 2 + 2 x 2
   
2. Add weight x 2 + 1 x 4
   
3. Snatch RDL
   
1. 80 - 90% x 3 x 3
   
4. Auxiliary Work
   
1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
   
1. 5 x 3
   
2. ssw/15 back extensions
   

Day 2

1. Back Squat
   
1. 70% x 5
   
2. 75% x 5
   
3. 85% x 5 x 2
   
2. Power Jerk
   
1. Moderate - Heavy x 5 x 3
   
3. Auxiliary
   
1. 30m Heavy DB Farmer’s Carry x 3
   
2. Accumulate 90s in hollow hold
   

Day 3

1. Warm Up (after general warm up)
   
1. PVC or Bar
   
2. Thruster with 10 second negative
   
1. 5 x 3
   
3. Muscle Clean
   
1. 5 x 3
   
2. Hang Clean + FS
   
1. Light x 2 + 2 x 2
   
2. Add weight x 1+2 x 4
   
3. Clean Pull
   
1. 80 -90 % x 3 x 3
   
4. Auxiliary Work
   
1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
   
1. 5 x 3
   
2. ssw/15 GHD Sit ups or sit ups
   

Day 4

1. Warm Up (after general warm up)
   
1. PVC or Bar
   
2. Muscle Snatch
   
1. 5 x 3
   
3. Pressing Snatch Balance
   
1. 5 x 3
   
2. https://www.youtube.com/watch?v=50c9WSYehWQ
   
2. Power Snatch from knee
   
1. Light - Moderate 5 x 4
   
3. Power Clean from knee
   
1. Light - Moderate 5 x 4
   
4. Auxiliary
   
1. Accumulate 90s hang from pull up bar
   
2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
   
1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2
   

Day 5

1. Warm Up (after general warm up)
   
1. PVC or Bar
   
2. Power Snatch + OHS
   
1. 3+3 x 4
   
2. Snatch from mid Blocks
   
1. Light x 2 x 2
   
2. Add Weight x 1 x 5
   
3. Clean and Jerk from mid Blocks
   
1. Light x 2+2 x 2
   
2. Add Weight x 2 + 1 x 3
   
4. Front Squat
   
1. 70% x 3
   
2. 75% x 3
   
3. 85% x 3 x 2