4th October - 10th October 2021 

 

Monday 

A. Power Clean & Jerk 

Max out 

 

B. E3MOM x 4

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

 

C. Deficit Snatch Half Pulls with 2 sec pause at knee

3 x 5 @ 1RM Snatch 

 

D. For 9 minutes move trough 

Elevated Foot Sg leg DB Deadlift x 8/side 

Bottom up KB Press x 8/side 

Hollow hold x 40 sec 

  • aim to complete minimum 3 sets 

 

Wednesday 

A. Power Snatch 

Max out DOUBLE

 

B. E3MOM x 4 

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

 

C. Clean Pulls 

3 x 5 @ 1 RM Clean or less if too heavy for 5 

  • 1 sec pause bellow knee + 1 sec pause mid thigh

 

D. For 9 minutes move trough (aim to complete at least 3 rounds)

Empty Barbell squat jumps (push from knee and hip, not ankles )

Barbell/DB/KB elevated front foot split squat 10/10

Plate Russian Twist x 20

 

 

Friday 

A. Power Clean + Hang Squat Clean + Front Squat + Jerk 

Build to a heavy-ish but doable  triple 

 

B. Frog Pulls 

3 x 5 @ 1 RM Clean + 10kg 

 

C. Build to a Heavy OH Squat triple.