December 1, 2014

12-1-14

Day 1:

Strength 1: Back Squat 5 x 5 80%

Strength 2: Shoulder Press 6 x 3 Heavy as Possible

Technique 1: Snatch Balance 5 x 3 65% max Snatch

Technique 2: Snatch High Pull 10 x 1 103%

Strength 3: Snatch 15 Mins to set heaviest snatch for the day

Accessory: Back Ext 4 x 15
                   Strict Pull Ups 3 x max



Day 2:

Strength 1: 1 1/4 Front Squats  4 x 4 73%

Strength 2: Deadlift 7 x 3 80%

Technique 1: High Hang Squat Clean 5 x 3 45%

Technique 2: High Clean Pulls 10 x 1 103%

Strength 3: Clean 15 Mins to set heaviest snatch for the day

Accessory: Glute Ham Raise 3 x 10
                   Reverse Hypers 4 x 10

November 26, 2014

11-26-14

Technique 1: high hang squat cleans 5x3 40%

Technique 2: clean pulls 10x1 100%

Strength 1: 1 1/4 front squats 4x4 70% of front squat

Strength 2: squat clean complex 2 hang power cleans, 3 squat cleans, 2 push jerks 8 x 1

Accessory: good morning 5x5 heavy

                  Glute ham raise 4x10

November 25, 2014

11-25-14

Strength 1: Back Squat 1 RM

Strength 2: Sotts Press 5 x 5 (these are hard go light to start)
                  Sotts Press

Technique 1: Snatch Balance 5 x 3 60% max Snatch

Technique 2: Snatch High Pull 8 x 1 100% max snatch
                      Snatch High Pull

Technique 3: 3 Position Pause Snatch 8 x 1 65% of max snatch (pause for two count at 2" off ground, then just below knee, then mid hang then complete snatch)

Accessory: GHD Sit Ups 4 x 15
                  DB Triceps Ext 3 x 10 heavy as possible