Thursday: 150416 (3-4)


DE Weightlifting:
Work up to x1-3 @7 RPE (Repeats) 4-6% (Superset with Plyo Exercise):
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Snatch:
Hang Power Snatch + Hang Snatch (1+2):
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One)
Work up to x1-3 @9 RPE (Fatigue Drops) 4-6%
Snatch Balance + Overhead Squat (1+2):
Snatch Press + Snatch Push Press (1+2):
Snatch Power Jerk + Snatch Jerk (1+2):

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Tuesday: 150414 (3-2)


ME Lower:
Work up to x1-3 @9 RPE (Fatigue Drop) 4-6%
Competition Back Squat:

Assistance: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Front Squat:
High-Bar Squat:
Low-Bar Squat:
Paused High-Bar Squat:
Paused Low-Bar Squat:

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Thursday: 150409 (2-4)


ME Weightlifting:
Work up to x1-3 @9 RPE (Fatigue Drop) 4-6%
Clean + Jerk (1+1):

Assistance: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Good Morning:
Hang Clean High Pull:
Hang Clean Pull:
Rack Pull:
Romanian Deadlift:
Stiff-Legged Deadlift:

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Tuesday: 150407 (2-2)


RE Lower: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Front Squat:
High-Bar Squat:
Low-Bar Squat:
Paused High-Bar Squat:
Paused Low-Bar Squat:

Assistance: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Bulgarian-Split Squat:
Front Squat:
High-Bar Squat:
Low-Bar Squat:
Lunge:
Step-Up:

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Thursday: 150402 (1-4)


RE Weightlifting: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Hang Power Snatch:
Hang Snatch:
Power Snatch:
Snatch:

Assistance: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Snatch Press:
Snatch Push Press:

Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)