Monday

Part A
E3M for 12:00
5 Tempo Deadlift @ 77.5 - 80%
* Tempo = 40X1
* Lots of rest so control that tempo throughout - go heavy as long as your form allows
* Only complete if you are NOT following the Athlete Program

Part B
Hang Power Clean, rest 1:30
5 Hang Power Clean @ AHAP
* Each set aim to complete as heavy as you can, there shouldn't be a massive amount of variation between the loads for each set

Part C
E90S for 12:00
1 Split Jerk @ 80 - 90%
* Focus on your footwork - if you're a little unstable pause for 2 seconds in the catch of each rep

Tuesday

Wednesday

Part A
E2M for 12:00
6 Tempo Overhead Squat @ 70 - 75%
* Tempo = 31X1
* Focus on stability in the bottom position

Part B
E90S for 15:00 (10 Sets)
1 Power Snatch @ 85 - 90%
* Finish heavy but no fails
* Only complete if you are NOT following the Athlete Program

Part C
Strict Press, rest 1:30
6 x 8 @ 65 - 75%
* Last few reps should be close to failure
* If you're following both Weightlifting and Muscle Endurance complete a total of 10 sets

Thursday

Friday

Part A
Tall Squat Clean, rest 1:30
6 x 3 @ light/moderate
* Start at full extension - right on tippy toes and drop into the Squat with NO REBEND at the hips or knees

Part B
E2M for 12:00 (6 Sets)
3 Hang Squat Clean @ 75 - 80%
* Finish heavy - don't be afraid to fail
* Only complete if you are NOT following the Athlete Program

Part C
Snatch Grip Push Press, rest 1:30
5 x 5 @ heavy
* Push the load on this one

Saturday

Part A
Pause Front Squat, rest roughly 1:30 - 2:00
5 x 2 @ 80 - 85%
* Pause for 3 seconds at the bottom of each rep
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 6:00
Min 1 & 2) 5 Muscle Snatch @ moderate
Min 3 & 4) 3 Muscle Snatch @ moderate/heavy
Min 5 & 6) 1 Muscle Snatch @ heavy

Part C
Squat Snatch, rest 1:30
8 x 2 @ 80 - 90%
* Focus on the stability in the bottom position