Kennedy Phase Week 4

Monday
Skill
pause clean + Clean + Jerk

Strength
4 x 4 Front squat @ 80%

Mobility
Couch stretch
Straddle stretch

Tuesday
Speed work / plyometrics
Depth Jumps 5 x 3

Strength
Push press x 3 + Split Jerk
Aim – dropping under bar

Core
Tabata side plank

Mobility
Pigeon stretch
Capsule stretch

Wednesday
Skill
Snatch Complex
Panda pull + Snatch
Build to a heavy triple

Strength
Back Squats 4 x 6 @80%

Chins 3 x 5 weighted

Mobility
Frog Stretch

Thursday
Skill
Clean + 2FS + Jerk

Strength
Strict press 4 x 4

Mobility
Couch stretch
Shoulder extension

Saturday
Skills
Low hang Sn – Snatch

Bodybuilding superset x3
Walking lunges 8 each side
Supported dumbbell rows 8 each side

Mobility
Couch stretch
Twisting Lat stretch

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