Monday

Part A
Back Squat, rest 2:00
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
* Deload week - keep it light and easy
* If you are following both the Weightlifting and Muscle Endurance Specialties complete 8 total sets - 2 at each percentage
* Only complete if you are NOT following the Athlete Program
* We will retest your 1 RM Back Squat next week so rest up good this week and look after those legs!

Part B
E90S for 9:00 (6 Sets)
2 Squat Clean @ 70 - 80%
* Focus on creating speed under the bar

Part C
10:00 To Establish
Heavy 1 RM Split Jerk
* Start the 10:00 timer with an empty Barbell

Tuesday

Wednesday

Part A
Tall Split Jerk, rest 1:30
5 x 3 @ light/moderate
* Start with the BB at forehead height and on tippy toes (full extension)

Part B
E90S for 15:00 (10 Sets)
Int 1 - 5) 1 Power Snatch + 1 Overhead Squat @ 70 - 80%
Int 6 - 10) 2 Squat Snatch @ 75 - 85%
* Lots of rest - but keep things within the percentages, keep your position tight and focus on your stability
* Only complete if you are NOT following the Athlete Program

Part C
Clean Pull, rest 2:00
4 x 3 @ 100 - 110%
* Focus on creating vertical extension

Thursday

Friday

Part A
Front Squat, rest 1:30
2 x 8 @ 65 - 70%
2 x 6 @ 70 - 75%
2 x 4 @ 75 - 80%
2 x 2 @ 80 - 85%
* No fails today

Part B
Hang Power Clean, rest 1:30
2 x 3 @ 75 - 80%
2 x 2 @ 80 - 85%
2 x 1 @ 85%+
* Focus on catching low

Part C
E3M for 15:00 (5 Sets)
15 Push Press @ 65 - 75%
* Reps don't need to be UB, but stay inside the percentages, lots of rest so stay heavy-ish
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
1 RFT
30 Clean & Jerk @ 80%
* Don't rush this - warm up well
* Squat or Power
* Only complete if you are NOT following the Athlete Program

Part B
EMOM 6:00
2 Hang Power Snatch @ 70 - 80%
* Focus on catching low, close to parallel

Part C
Snatch Panda Pull, rest 2:00
5 x 3 @ 90 - 100%
* Panda Pulls include the drop under - https://www.youtube.com/watch?v=75EJs8nz720