Loading/Prep 6 weeks Week 5/6

Keep track of load used

Monday If you miss, add an additional 2 sets 5% below
Front Squat Build to rpe 8 set of 3 (may or may not be a PR)
Pause Front Squat 3 sets of 3 at 80% or higher of previous rpe 8
Low Hang Pause Clean Pull Start with weight at hips, bring bar down to 2 inches off the floor, pause, then clean pull, 90% (of clean) for 3 sets of 5
Barbell Walking Lunge 3x20

Tuesday

Block Snatch 70%(2), 75%(2) x 3

Block Power Clean 70%(2), 75%(2) x 3
Heaving hang power clean 5x8 start light build weight
DB Single arm Row 3*5 with a 3 sec pause and 10 sec eccentric
Barbell Back Extension 3*20

Wednesday
Split Jerk 3 second pause in split, 3 second pause in finish --- Build to 2rm---then 3 sets of 2 at 80-90% of that
Back Squat 75%(5)*3 Unbroken sets - IF YOU FEEL GOOD GO HEAVIER BUT REMAIN UNBROKEN
Strict Press 5*10
Lateral Raise 3*20

Thursday

off

Friday
Snatch Find 2rm
Clean + fs + Jerk Find max complex

Saturday

Front Squat Find 1rm

Pause Front Squat 5 sets of 3 at 80-90% of 1rm

Low Hang Pause Clean Pull 100%/(5)*3

Barbell Back Extension 3*20