All of the weight this week will be the weight of the bar only. It is for a reason so don't try and be a hero, you will have plenty of weight next week.
Monday
30 Snatch (5 sec pull from floor to power position then explode.)
20 muscle snatch
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks
Tuesday
40 First pull (Clean grip with slow movement and 3 sec pause at the knee)
30 Pull to full extension with 3 second pause at full extension i.e. shoulders up and on tippy toes
30 Tall clean
20 full clean
6 min wall sit
Wednesday
50 tall jerk
30 Halting jerk (3 sec pause at the bottom of dip)
20 Split jerk
30 Shoulder press
30 Push Press (4 sec negative)
Friday
40 3 stop snatch pull (3 sec at each stop)
40 3 stop clean pull (3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS
Saturday
Rest (Get out of the gym and go do something fun. Next cycle will only be fun if you are a masochist.... for real
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