Can I take a shot Star??
Hypertrophy:
Mon:
power clean
squat
bench press+pullups
rdl
Tue: weight circuits 3×10
Wed:
clean pull
rev lunges
db ip+db row
hypers
Thur: weight circuits 3×10
Fri:
power clean
squat
bench press+pullups
rdl
3×10: For strength lifts..
4×5: For ol’s..
Max strength:
Mon:
power clean
squats
bench+rows
rdl
Thur:
power snatch
rev lunge
ip+pullups
hypers
Fri: weight circuit 2×12
Week 1-3: 3×4 for bp/sq
Week 5-7: 3×3 for bp/sq
Power phase:
Mon:
power snatch
jump squat
spilt jerk
rdl
Thur:
power clean
squats
bench
rows
rev hypers
Fri: weight circuit 2×10
bp/sq: 3x3x75-85%..