1.6 – 1.12

Monday:
A. BS cycle
B. snatch below knee x 2 + OHS x 2
C. 3 cleans + 1 jerk
D. 5 singles @90 CG DL
E. Gluten ham raise

Tuesday:
A1. DB Strict Press x 7 reps x 4 sets ; no rest
A2. Burpee Broad High Jump x 3 reps x 4 sets; rest 2 min
B. Push Press x 3 + Push Jerk x 2
C. DB SA Row 4-6 reps x 5 sets ; rest :30 between
D1. Semi sup #’d Pull-ups 5×5 ascending; rest :30
D2. DB OH Tri extension 5×8 ascending; rest 2 min

Wed

A. Back Squat cycle. Week 4 day 2

B. Snatch – Hang Pull x 2 + Snatch x 1- build to heavy

C. Clean x 2 + split jerk x 2

D. CG DL with straps – 3 positional – 2 second pause   X 4 sets at heavy weight
E. OH SB Tri extensions 6-8 reps x 4-5 sets
F. Glute Ham work

Thurs:
Active Recovery Day

Friday:
A. Back Squat Cycle Week 4 day 3
B. Snatch Climb to heavy Single for the day
C. C & J Climb to heavy single for the day
D. 10 min of TGU – HEAVY
E1. Strict #’d Chinups x 3 reps x 5 sets
E2. Strict HSPU to deficit, 3-5 reps x 5 sets
*rest accordingly between above super set

Saturday:
A. Snatch Grip Deficit Deadlift x 3; lower to inch off floor
B. High Block Power Clean – heavy triples
C. DB SA Row 8-10 Reps x 4 sets each side; rest :30 between
D. Supernated Standing BB Row  3-5 reps x 3-4 sets
E. Standing BB Row 8-10 reps x 3 sets

Sunday: OFF; get ready for Monday

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