Monday

Part A
15:00 - 20:00 To Establish
1 RM Strict Press
* Testing after our Pressing Cycle
* Rest between 2:00 - 3:00 before 1 RM attempts and roughly 1:30 - 2:00 between warm up sets

Part B
Power Snatch, rest 1:30
6 x 2 @ 75 – 80%
* Focus on excellent movement here – so no stepping or running around with your BB – if you do, it is a no rep, drop the weight and do it again properly
* Only complete if you are NOT following the Athlete Program

Part C
Snatch Panda Pull, rest 2:00
4 x 3 @ 90 - 100%
* Again, focus on creating a powerful and QUICK change of direction once you have reached full extension

Tuesday

Wednesday

Part A
Tempo Back Squat, rest 2:00
3 x 5 @ 72.5 – 77.5%
* Tempo = 3131
* Again, be strict with yourself on the tempo and the rest periods, obviously this is heavier than last week as there are less sets
* Only complete if you are NOT following the Athlete Program

Part B
Squat Clean from the Blocks, rest 1:30
6 x 3 @ 75 - 85%
* Not TnG reps - make sure each new rep is set up with intention

Part C
Clean Slow Pull, rest 2:00
6 x 2 @ 100 - 110%
* Remember - each rep should take NO LESS than 10 seconds to complete - be diligent here - use a timer to ensure you're not faster

Thursday

Friday

Part A
E2M for 10:00
8 Overhead Squat @ 65 - 75%
* Lots of rest so go on the heavy side
* OHS to be taken from the ground

Part B
E2M for 10:00
2 Jerk @ 70 – 80%
* If it is feeling good go heavy but no fails
* Any style Jerk from the Front Rack
* Only complete if you are NOT following the Athlete Program

Part B
1:00 On 1:00 Off for 9:00
ME Power Clean @ 80%
* Aim for quality reps throughout

Saturday

Part A
Tempo Back Squat, rest 2:00
3 x 3 @ 77.5 – 82.5%
* Tempo = 3131
* Heavier than last week
* Only complete if you are NOT following the Athlete Program

Part B
1 RM Bench Press
* Testing after our Pressing Cycle
* Rest between 2:00 - 3:00 before 1 RM attempts and roughly 1:30 - 2:00 between warm up sets
* Make sure you use a spotter - if you don't go to failure you haven't found your true 1RM - even if you are attempting 1kg more that your previous successful lift

Part C
E90S for 9:00
2 TnG Power Snatch + 1 TnG Squat Snatch @ 65 - 75%
* Don't go crazy heavy here - focus on your footwork