Weightlifting

Zotts Press: 4×3 Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom) Rack Jerk or Jerk Off Blocks: 3×3,2×2,3×1. Build to a heavy Sumo Deadlift with no shoes: 3×10 Strict Toes to Bar x 25 total

Snatch deadlift to mid knee + snatch (2+1)x 5 sets Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4 Box squats: 5,3,1,5,3,1,10,10 In between box squat sets do deadbug holds for 30 seconds

Muscle Clean +Tall Clean + Sotts Press (strict press in front squat): (3+3+3) x 3 Clean + Jerk: 3,2,2,1,1,1 Clean Deadlift: 4×2 @ 95% of best clean Chin ups: 3×10 Weighted Hip Extensions: 3×10 Weighted Sit Ups: 3×15

LAST WEEK OF THIS CYCLE! Muscle Snatch: 5,3,3,1,1,1 In between sets, do crossover symmetry and/or banded pull apart  Snatch: 3,3,,2,2,1,1 Back Squat: Work up to a heavy single for the day

Snatch: Heavy Single for the Day Clean and jerk: Heavy Single For the Day Back Squat: 5×2