Continuing towards our max-out night in 5 weeks, intensity will continue to increase.  Volume will remain similar, except for the fact that reps will decrease on the squats.

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11/13 Monday

Back squat 3 rep max, -5-10kg 2×3

Back squat dips 3×3 120-140% (% of back squat)

Power snatch  5×2 85-90%

Snatch pull off platform 3 sec pause at knee 5×3 90% (% of snatch)

Hyperextension with weight 4×8

11/14 Tuesday

Clean 90%2×1, 3×2 85%

Clean pull 5×2-3 105-115%

Clean deadlift 3 rep max, -5-10kg 2×3

Push press 3 rep max, -5-10kg 2×3

Unsupported dumbbell row 3×10

11/15 Wednesday

Snatch technique 5×3  50%

Clean and jerk 5×3 50%

Incline bench press 4×12

Dumbbell tricep extension 3×15

11/16 Thursday

Front squat 3 rep max, -5-10kg 3×3

Front squat dips 3×3 120-140% (% of front squat)

Power clean and jerk  5×2 85-90%

Clean pull off platform 3 sec pause at knee 5×3 90%  (% of clean)

Behind the neck snatch grip pullup 3×5-15

11/17 Friday

Snatch 2×1 100%, 3×1-2 90%

Snatch pull 5×3 100-115%

Snatch deadlift  3 rep max, -5-10kg 2×3

Snatch grip push press 3 rep max, -5-10kg 2×3

Dumbbell lateral raise 3×10

11/18 Saturday

Power snatch MAX,  3×2-85-90% try to add weight from last week

Power clean and jerk  MAX,  2×2-85-90% try to add weight from last week

Snatch pull  5×3 80-90%

Clean grip overhead squat 3×5 30-50% (% of clean)

Dips 3×6 WITH WEIGHT

Leg raise 3×15-25

Box jumps 5×3

11/19 Sunday

Power snatch technique 5×3 50%

Power clean and jerk technique 5×3 50%

Barbell curls 3×20

V-ups 3×20-30