Monday - May 30

Snatch
2 x 40, 50, 60, 70kg
8 x 2 @ 75kg on 3:00

Deadlift
5 x 135, 225, 315#
5 x 380# (65%)
5 x 439# (75%)
7 x 497# (85%)

Trap DL @ 410# x 10

Front Squat
3 x 60, 80, 100, 120kg

45-degree back extension
- 4 x 15

Seated Calf Raise
- 3 x 15 @ 100#

Tuesday - May 17

16# sledge swings on granite stone - 3 x 15 minutes

Bench Press
5 x 135, 185, 205#
3 x 231#
3 x 264#
3 x 297#
13 x 225#

45 degree Incline DB
10 x 70, 80#

Saturday - May 7

Weight For Height x 20

Squat
5 x 135, 225, 265#
3 x 308# (70%)
3 x 352# (80%)
4 x 396# (90%)
12 x 315#

Zercher
5 x 55kg
3 x 5 @ 105kg

Cambered Squat Bar
5 x 120, 210#
3 x 5 @ 260#

Thursday - May 5

28# weight for distance x 20

Cleans
2 x 60, 80, 80, 90, 100kg

Press
5 x 45, 53kg
3 x 63kg (70%)
3 x 72kg (80%)
4 x 81kg (90%)

Bent Over Row
5 x 135, 185#
3 x 240, 276#
5 x 310#

Later in the afternoon

Double KB Clean + Jerk
- 28kg x 5 on 1:00 - 15 sets

Tuesday - May 3

Agility Ladder

Snatch High Pull
3 x 50, 60, 70, 80, 85kg
4 x 3 @ 90kg

Deadlift
5 x 135, 225, 315
5 x 380# (65%)
5 x 439# (75%)
6 x 497# (85%)

1-arm Deadlift, hook-grip, straddle stance (r/l)
2 x 135, 225, 315#
1 x 405, 455#

GH Raise
3 x 5

Sunday - May 1

Box Jumps @ 36"
- 3 x 5

Clean from floor
2 x 50, 60, 70, 80, 90kg
10 x 2 @ 100kg on 1:25

Bench Press
5 x 95, 135, 185#
5 x 214.5# (65%)
5 x 247.5# (75%)
6 x 280.5# (85%)
12 x 225#

Pullups
4 x 8

Fat Gripz DB C+P (r/l)
5 x 60, 80, 100, 100, 100

1.5" rope pullup
4 x 8