Monday

Part A
Establish 3 RM
TnG Push Jerk
* Ensure your complete mobility work before you hi this so you are PRIMED!
* TnG means NO RESTING in the Front Rack between reps
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 15:00 (10 Sets)
1 Hang Power Clean @ 85 - 95%
* Increase the weight each set but keep it tight - no massive 20 - 30kg jumps between the first and last sets

Part C
E3M for 9:00
6 Tempo Deadlift @ 75 - 77.5%
* Tempo = 30X1
* Explosive from the bottom and a slow descent
* Aim to keep all sets a consistent load

Tuesday

Wednesday

Part A
Back Squat, rest as needed
Build to a heavy triple (90%+?)
- Then -
3 x 4 @ 92.5 – 97.5% of the heavy triple
* Stay within the %’s
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 5:00
3 Muscle Clean @ moderate/heavy
* Be strict here - NO rebend!

Part C
E2M for 12:00
2 Pause Squat Clean @ 75 - 85%
* Pause for 2 seconds in the catch of each rep

Thursday

Friday

Part A
Establish 1 RM
Deadlift
* Go heavy…
* Wear straps if you want…
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 12:00 (8 Sets)
1 Squat Snatch from 2" below the knee + 1 Squat Snatch
* Pause for 2 seconds at 2" below the knee, drop the bar and back to reset for the Snatch from the ground
* The focus is to maintain tension and not rush off the floor

Part C
Push Jerk, rest 1:30
2 x 5 @ 70 - 75%
2 x 4 @ 75 - 80%
2 x 3 @ 80 - 85%
2 x 2 @ 85 - 90%
2 x 1 @ 90%+
* Focus on a solid catch position, don't walk it all over the gym

Saturday

Part A
Tempo Back Squat, rest 1:30
4 x 6 @ 75 - 80%
* Tempo = 31X0
* Only complete if you are NOT following the Athlete Program

Part B
E90S for 9:00
4 Power Snatch @ 70 - 80%
* NOT TnG reps

Part C
Seated Strict Press, rest 1:30
4 x 10 @ moderate (60 - 65%?)
* Keep your ribcage down and your torso tight