20th September - 27th September 2021

 

Monday 

A. Clean and Jerk 

Build to a heavy triple – no fails

 

B. E2.5MOM x 4

Front Squat x 3 @ 32X2 tempo AHAFA

 

C. Snatch Pulls 

3 x 5 @ 1 RM 

 

D. Superset x 3

Elevated rear leg DB deadlift x 8/8

Weighted Cossack Squats or Weighted Lateral Lunges 8/8 

 

 

Wednesday 

A. Snatch 

Build to a heavy triple – no fails

 

 

B. E2.5MOM x 4

Front Squat x 3 @ 24X2 tempo AHAFA

 

C. Clean Pulls 

3 x 5 @ 1RM  

 

D. Core 

Weighted plank – Max weight for a 30 sec hold

 

Friday 

A. Build to a Heavy Power Clean  triple

 

B. Push Jerk – from racks 

Build to a heavy triple 

 

C. E3MOM x 4

Superset

Bulgarian split squat with KB or DB in farmers carry hold x 8/8 AHAFA

Double KB OH Press x 8