Tuesday 4.16.19 & Thursday 4.18.19

Tuesday

Deficit Snatch

5x1 70-75%


Power Clean + Power Jerk

4x2 60-65%


Pulls ups

Death March

3x10-12


Thursday

Snatch Pull +below the knee snatch

5x1@73-78%


Block Cleans

5x1@83-88%


Back Squats

Build to a heavy 5 rep

Andrew Malek-Zadeh
Tuesday 2.26.19 & Thursday 2.28.19

Tuesday

Low hang Snatch

5x1 @ 87-90%


Clean and Jerk


1 @80% 1@85%, 2x1 @90%, 1x2 20 lbs below 90%


Back Squat

Build to a heavy triple


Thursday

2 seconds to the knee, 2seconds to the floor +snatch

5x1@75-80%


Power Clean + Power Jerk

4x2 @70-75%


Abs

Ring rows

3x10-15

Andrew Malek-Zadeh
Tuesday 2.12.19 & Thursday 2.14.19

Tuesday

High hang + Low Hang snatch

5x1 @70-75%


Clean + Clean + Jerk

4x1 @82-87%


Tempo Clean Pulls

4x3 3041 90% 1RM Clean


Thursday

Snatch Doubles

4 @ 83-88%


Halt Clean

5x1 @ 81-86%


Back Squat

4x5 @ 75%

Andrew Malek-Zadeh
Tuesday 2.5.19 & Thursday 2.7.19

Tuesday

Below the knee snatch + low hang snatch

5x1  78-83%


Clean + Fromt Squat + Jerk

5x1 82-86%


Clean Pulls

3x3 @ 105% of 1RM Pause at top (power position) reset at bottom


Thursday

Snatch Triples

4@ 68-73%


Power Clean + High Hang Clean

5x1 @ 69-74%


Front Squat

3x3 @ 80%

Andrew Malek-Zadeh