Athlete Development
A. Split Squat 6-8 @ 30X0; Rest 30 sec/ Rest 1:15 x 4
*Goal is same weight as last week
Fitness
A. Back Squat 4-5 @ 40X0; Rest 3 Min x 3
+
EMOTM x 10 Min
10 Jumping Lunges
5 No Push Up Burpees
Sport
A. Snatch pulls 5×3; rest 2 min
B. Seated behind the neck strict press; 4-5×5; rest 2 min
C. Russian KBS – 10 heavy reps unbroken x5; rest 90 seconds
Weightlifting Week 5 of 12
High Hang Snatch + Hang Snatch (above knee) 70%x(1+1) x5
Snatch Push Press 3×5
Snatch Pull 100%x3x3
Snatch Deadlift 2×3
Back Squat 75%x4x5