19th - 25th June 2021

Monday 

 

A. Build to a heavy double of

Hang Squat Clean & Jerk + Squat Clean & Jerk 

 

B. E2.5MOM x 4

Paused 1/4 + 1 Back Squat x 3 @ AHAFA

 

C. Deficit Snatch Half Pulls 

3 x 5 @ 100% + 10 kg 

 

D. Plyometrics + Core – if time 

Box High Jump from seated position x 5 

Banded Palloff press with rotation x 10/side 

 

 

Wednesday 

 

A. Build to a heavy double of 

Power Snatch + Squat Snatch 

 

B. E2.5MOM x 4

Front Squat x 4 @ 90%

 

C. Clean Pulls 

3 x 5 @ 1 RM + 5 kg

 

D. 3 Giant sets – if time 

Arnold Press x 10 

BOR x 10 

Arch Hold x 30 sec 

 

Friday 

 

A. Build to a heavy Clean & Jerk triple 

 

B. E2.5MOM 

Front Squat 3 x 2 @ 95%

 

C. Deficit Snatch Pulls 

3 x 5 @ 1 RM Snatch + 5 KG 

 

D. Core – if time 

coaches choice