Mon
Parallette work and shoulder mobility rx’s
Box jump from box squat
Clean from shrug to clean and jerk to 215
Clean 235
Front squat 5 set of 5 with 275#
Oly squat 325/5, 225/21
Wed
Handstand walk and box jumps
2 position snatch on the min for 12 min with 145#
Deadlift 455/4, 455/x, 425/3, 425/2, 425/1
rope climb 1, 2, 3, 4
95# snatch to snatch grip behind neck jerk-15 reps then 15 KB swing to overhead with 80#
Friday
3 min pushup test-108 reps
Slight decline bench: 10 reps, each 50 each set to 245/6-pinky on ring grips
3 Board bench-close grip 275/5
Db incline press
KB prone row
Tate presses
Incline curls
Farmers with shrugs-80# KB’s (walk to one end of room 10 shrugs to other 9 shrugs, etc)
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