Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.
Supersets (heavier than last week) :
- Snatch 3-3-3-2-2-2-1
- Bench Press 8-6-5-4-3-2-1
~Rest 3 minutes~
5×5 Overhead Press (heavier than last week)
- Deadlift Sumo High Pull 3×12 (heavier than last week)
- Single-Arm Kettle Bell Swings 3×15
- Plyo Push-up 2×15
- Plate Jumps 2×12 (higher than last week)
*Competitor: As prescribed
*Established: Do not do burnout sets
*Recruit: Perform snatch only if able, or only with PVC. Only complete snatch, bench and overhead press. Nothing further.