Oly 3 day Split Week 4 Day 3

Snatch: 4×5@65,75,75,80%

Clean + Jerk: 4×5@65,75,75,80%

Front Squat: 10×3@89%

Floor Press: 5RM

Floor Press: 4×5@90%5rm

Pendelay Row: 5RM

Pendelay Row: 4×5@90%5rm

Weighed Hyper or GHD Raise: x12

GHD Tempo Situp: x12

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Oly 5 day Split Week 4 Day 5

1)Snatch: 5×5@ 70.75,75,80,80%

2)Back Sqaut: 1-3 x5- 5RM

3)Back Squat: 4×5@ 90% of 5RM

4)Press: 1-3 x5- 5RM

5)Press: 4×5@ 90% of 5RM

6)Weighted Situp: 3×12-15@ Heaviest Possible

7)Weighted Hyper: 3×12-15@ Heaviest Possible

8)TYI’s: 3×12

Oly 5 day Split Week 4 Day 2

1)Clean+Low Hang+High Hang: 5x(1+2+2)@ 70.75,75,80,80%

2)BN Split Jerk: 5x5Z@ 70.75,75,80,80%

3)Clean DL + Clean Pull: 2+1x2x5@ 80,80,80,85,85%

4)Pendelay Row: 1-3 x5- 5RM

5)Pendelay Row: 4×5@ 90% of 5RM

6)BB Walking Lunge: 4×6@ Heaviest Possible

7)Hypers w/ pause: 3×12

8)T2B(Strict): 3xFailure