Author: JP Bolwahnn

1. Back Squat
   1. 1 x 5
   2. 1 x 4
   3. 3 x 3 as heavy as you can go
2. Push Press
   1. 5 x 3
3. Jerk
   1. 2 x 2
   2. 3 x 1
4. Glute Ham Raise
   1. 4 x 8
5. Ring Push Ups
   1. 4 x 8 (slow and controlled)

1. 2 Position Power Clean
   1.  5 sets
2. Clean Pull
   1. 4 x 3 Go up in weight each time
3. Bent over row
   1. 4 x 6
4. Back Extensions with weight
   1. 4 x 10
5. Evil Wheel
   1. 4 x 10

1. Snatch Push Press + OHS
   1. (2+1)3
   2. (1+1)2
2. Back Squat
   1. Tuesday’s MAX x 2
   2. -10% of Tuesday’s MAX 3 x 3
3. Bulgarian Split Squats
   1. 4 x 6
4. Dips
   1. 4 x 10
5. GHD sit ups
   1. 4 x 10
6. 40 meter sprint x 5

We are six weeks out from the Kauai Weightlifting Classic.  We will be going heavy often and going back to a 5 day training schedule.

1. 3 Position Power Clean
   1. 5 sets (go as heavy as you can go)
2. Deadlift
   1. 1 x 5
   2. 1 x 4
   3. 3 x 3
3. Clean Pull from above the knee
   1. 3 x 5
4. Bent over row
   1. 5 x 6
5. Reverse hypers
   1. 5 x 8-10

Snatch Skill Work Today

1. Muscle Snatch
2. Snatch Push Press + OHS
3. Snatch Balance
4. No foot no hook Snatch
5. Snatch Deadlift

I didn’t write percentages or reps because I want to you work on what you feel you need the most work on and do it a few times.  You can do all the exercises or just a couple.  If you are at training I’ll help you pick weights and reps.

Sign up for the Kauai Weightlifting Classic!  www.kauaiweightliftingclassic.com

Max out day!!!  Start lifting at 9AM.

1. Snatch
   1. Max for the day
2. Clean and Jerk
   1. Max for the day
3. Back Squat
   1. Max for the day

We will have a deload week this week.  We will use this time to work on some skills and positions.  See you at class.  Then start a new cycle on Jan 4th in preparation for the 1st Annual Kauai Weightlifting Classic.