Weightlifting Week Nine

—-MONDAY

High Hang Muscle Snatch + Muscle Snatch: (3+2) x 3

Snatch Deadlift + Snatch From 1 inch off the Ground + OHS (1+1+1) x 5 working sets. (The snatch from one inch off the ground will work from the top down)

Snatch Deadlift from Deficit: 3×3 @ 100% of best snatch

In The hole Front Squat: 5×3. In between sets, perform DB Step Ups x 5 each leg.

—-TUESDAY

Push Press: 3×3. In between sets, perform 10 DB Z press. 

Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets. 

Clean Deadlift: 3×3. In between sets, perform 10 goblet squats. 

Ab mat Sit ups x 100 total. Split up as needed. 

—-WEDNESDAY

Snatch Push Press: 3×5. In between sets, perform 10 DB Bench Press.

Snatch Pull + Snatch From Mid Knee + Hang Snatch (1+1+1) x 5 working sets. 

Box squats: 3×5,10, 8

In between box squat perform Barbell Single Leg Deadlifts x 5 each leg. 

Russian Twists x 100 total. split up how you want. 

—-THURSDAY

Zotts Press: 3×5

Snatch Balance: 2×3, 2×2, 3×1

Push Jerk + Behind the neck Jerk+ Jerk (1+1+1) x 3

Push Jerk + Jerk: (1+1) x 3. 

3 sets: 

Sumo Deadlift with no shoes x 10

Strict Toes to Bar x 10

Push Ups x 10

—-FRIDAY

Snatch: Work up to a heavy single for the day.

Clean and jerk: Work up to a heavy single for the day.

Front Squat: Work up to a heavy single for the day.

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