Week 7 Day 1

Warm Up

Bosu Ball Series- 3 x 6ea

Deadbugs- 3 x 10

Sots Press- 3 x 6

Core Lifts

Power Snatch- 1 x 2 @ 65%, 75%,

1 x 1 @ 80%, 85%, 88%, 90%, sets went 115lb, 130lb, 140lb, 150lb, 155lb, 160lb

Clean & Jerk- 1 x 2 @ 65%, 75%,

1 x 1 @ 80%, 85%, 88%, 90%, sets went 165lb, 190lb, 200lb, 215lb, 220lb, 225lb

Accessories

KB Front Rack Split Squat- 3 x 8ea

Seated Box Jump- 3 x 4

Week 7 Day 2

Warm Up

Monster Walks- 3 x 12ea

Band Pull Apart- 3 x 12

Overhead Squat- 3 x 10

Core Lifts

Power Jerk- 6 x 2 @ 70% 1RM, all sets at 150lb

Overhead Squat- work to 3RM, worked to 140lb

Accessories

Arnold Press- 3 x 6

Skull Crushers- 3 x 12

Hammer Curl- 3 x 12 ea