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Monday 180423- Bench press

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strength:

Bench press, 5 rep 3 sec pause

Back off sets:

80%x5x3 no pause

Conditioning:

4 rounds

200 m row

12 dips

Barbell club

1) Snatch – 73x1x5 OTM, 78x1x5 OTM, 83%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

2)Snatch Pull – 95%x2, 105%x2,110%x2, 110%x2x2

3)Back Squat Jump – 20%x3x5 (% of BS)

Wednesday 180418- Strict press+push press

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Strength:

3 Shoulder Press+ 3 Push Press

Back off sets:

80%x3+3×3

Conditioning:

10-20-30-40-50

double unders

abmat sit-up

Barbell club

1)Clean & Jerk –

70% x (1+1) x 5 OTM,

75% x (1+1) x 5 OTM,

80% x (1+1) x 5 OTM

– If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

2)Clean Pull – 90%x2, 100%x2,110%x2x3

3)Box Jump – 4×3

Monday 180416- Hang power clean

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Strength:

Hang power clean, 3 rep

Back off sets:

80% 3×3

Conditioning:

10 min amrap

3 hspu

6 deadlifts

12 box jumps

Barbell club

1)Snatch –

70%x1x5 OTM,

75%x1x5 OTM,

80%x1x5 OTM

– If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

2)Snatch Pull – 90%x2, 100%x2,110%x2x3

3)Back Squat Jump – 20%x2x5 (% of BS)