Saturday 6.24.17

A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1,

85%x1, 85%x1, 85%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1,

85% x 1+1, 85% x 1+1, 85% x 1+1

C. Back Squat (max rep set not to failure) – 75%x3, 80%x3, 85%x3,

75%x Max reps

D. Box Jump – 3×5

*Increase bold weights if you feel good

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Thursday 6.22.17

A. Clean – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1

B. Floating Clean Pull (% of Clean) – 90%x3x3

C. Parallel Front Squat + Front Squat – 70% x 2+1 x 4
D. Squat Box Jump – 3×5

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Wednesday 6.21.17

A. Snatch High-Pull + Power Snatch (% of PS) – 75% x 1+1 x 5
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 5

C. Push Press (weight by feel – no grinds. try to beat week 3 weights) – 4×4

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Tuesday 6.20.17

A. Jerk – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1

B. Drop to Split (weight by feel – try to beat week 3 weights) – 4×3

C. Back Squat – 65%x8, 70%x6, 75%x4

D. Back Squat Jump (% of BS) – 20%x3x3

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Monday 6.19.17

 

A. Block Snatch (knee) – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1

B. Floating Snatch Pull (%of snatch) – 90%x3x3

C. Overhead Squat

(weight by feel – no grinds. try to beat week 3 weights) –5×2

D. Snatch Push Press

(weight by feel – no grinds. try to beat week 3 weights) – 4×4

 

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Saturday 6.17.17

Guest Coach Chad !!!

Snatch and Clean & Jerks treat as WAVES today

A. Snatch – (70%x1, 75%x1, 80%x1) x3

B. Clean & Jerk – (70% x 1+1, 75% x 1+1, 80% x 1+1) x3

C. Back Squat – 70% 3×3

D. Box Jump – 3×3

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Thursday 6.15.17

A. Clean – 70% 5×2

B. Clean Pull – 85% 3×3

C. Front Squat – 70% 3×3

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