Week 9 of 9 deload

Week 9 10/12

Day 1

TRAINING

1: Snatch Push Press+ Pause OHS: (3+3) x 4 sets 

2: 3 Pos Snatch (High Hang, Mid Knee, Floor): (1+1+1) x 5 working sets. 

3: Back Squat: 8x3 Pick a weight and hit for all 8 sets. 

THEN

3 Sets: 

DB Death March: 20 steps

Barbell Hip Bridges w/ resistance band around knees x 10

Planks on Boxes with weight hanging from hips x 60 sec


Day 2

TRAINING

1: Push Press + Push Jerk: (2+1) x 4. 

2: Halting Clean Deadlift to Mid Knee + Clean: (2+1)x3, (1+1)x2. Move up in weight each set. 

3: Clean Pulls: 5x3 @ 90-95% of best clean

THEN

3 Sets: 

Strict Chin Ups x 10

DB Russian Step Ups x 10 each leg

Kb Side Bend x 20 each side

Day 3

TRAINING
1: Pause Snatch Balance: 5x2  Pause for 3 seconds at the bottom. 
2: Snatch: 2x3, 2x2,2x1. Move up in weight but stay light-ISH to work on shrugging under FAST. 
3: Front Squat: 2x5,2x4,1x3. Move up in weight each set. 
THEN
3 Sets:
Hollow Holds or Tuck Holds: Accumulate 60 seconds each set.  
Reverse Hypers x 15
Tall Box Jumps x 5


Day 4

TRAINING
 
Heavy snatch FOR THE DAY
Heavy clean and jerk FOR THE DAY
Front Squat FOR THE DAY
THEN
Three Sets Of:
Bulgarian split squats x 10 each leg
Strict Toes To Bar x 12
Supinated Grip Bent Over Barbell Row (pull to hip!) x 10


Day 5

TRAINING
1: Tall Jerk + press in jerk split stance: (3+3)x3.
2: Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. 
3: clean+Push Jerk+Jerk: (1+1+1)x 3 working sets 
4: Snatch pull: 3x5 @ 90% of best snatch
THEN
3 Sets:
Weighted sit ups x 15
Side planks x 60 sec each side
1 arm dumbbell press while holding other arm overhead x 10 each arm. 

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