12.16 – 12.22

Let's get it boys!
Let’s get it boys!

Monday
A. SqT Cycle week 1 day 1
B. Snatch + Hang Snatch (above knee) + Snatch – build in complex
C. Above knee block Power clean x 2 + Jerk x 2
D. CG Deadlift 5×2 @ 102-105%

Tuesday
A. Strict Press – build to 3RM
B. Push Press – build to 5RM
C. Pendlay Rows 5×5 ascending
D. #’d Pull-ups. 7×3 ascending
E. 10 min AD @Z1

Wed
A. Snatch – Hang Pull x 3 + Snatch x 1 – build to heavy
B. Clean x 2 + Push Jerk + Split Jerk
C. Front Squat – 3RM with 2 second pause in whole
D. CG deficit  Deadlift – build to heavy single

Thursday
A. Snatch Balance – build to 3RM for day
B. OHS 3-4 reps x 3-4 sets @33X1
B2. 2 rep box jump to each set above (high)
C. 2k row @Z1

Friday
A. SqT Cycle – day 3 week 1
B. 3 position clean Pull – @102% x 4 sets
C. Push Press x 5 + Split Jerk x 2

Saturday:
A. Snatch – build to 85-90% x 5 Singles
B. Snatch Deficit Deadlift x 3 reps (w/ straps) with eccentric motion to inch off floor – no touch
C. Chinese Dip Drills – HEAVY
D. Deep HSPU – strict – positional also

Sunday – off

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