December 28, 2014

Day 1:

Strength 1: Clean Pulls 10 x 1 105% of Clean Max

Strength 2: Good Mornings 5 x 5 Heavy as Possible

Strength 3: Overhead Squat 1 RM

Technique 1: Squat Cleans from blocks 12 x 1 @ 60%  have weight on blocks so bar is just above knee

Technique 2: Split Jerk 8 x 3 40-50% focus on technique and fast feet

Accessory: Deficit Push Up 4 x max hands and feet on 25# plates chest to ground
                  Bent over Barbell Rows 5x5

December 22, 2014

12-22-14

Day 1:

Strength 1: 15 Mins To Set Heavy C and J

Strength 2: Back Squat 5 x 5 80%

Strength 3: Behind the Neck Snatch Grip Jerk 5 x 3 80% of snatch

Technique 1: Snatch Balance 5 x 3 60%

Accessory: Glute Ham Raises 4 x 12
                  DB Tri Ext 4 x 10

Day 2:

Strength 1: 15 Mins To Set Heavy Snatch

Strength 2: Front Squat 5 x 5 80%

Strength 3: Deficit Deadlift (stand on 25# plate) 5 x 5 80%

Technique 1: High Hang Clean 5 x 3 60%

Technique 2: Jerk Dips 5 x 3 105% of jerk (get loaded bar in front rack and just do the dip and drive portion of the jerk. The bar will come off your shoulders. Do not press out. This is to load your body and get used to heavier weight. Keep you torso nice and vertical.)

Accessory: Strict Pull Ups 3 x Max
                   GHD Sit Ups 4 x 15

December 15, 2014

12-15-14

Day 1:

Strength 1: Back Squat 1 RM

Strength 2: Split Jerk 8 x 1 85-90%

Technique 1: Snatch Balance 5 x 3 55%

Technique 2: Barbell Complex 70% (complete 5 times 1 min rest)
                      1 Snatch Grip Deadlift
                      3 Snatch High Pulls
                      1 Hang Squat Snatch
                      3 Behind the Neck Snatch Grip Jerks

Strength 3: Clean 8 x 1 80%

Accessory: Standing DB Shoulder Press 4 x 10
                  DB Tri Ext 4 x 10

Day 2:

Strength 1: Front Squat 1 RM

Strength 2: Deficit Deadlift 5 x 5 80% (stand on 25# plates)

Technique 1: High Hang Clean 5 x 5 50%

Strength 3: Snatch 8 x 1 85%

Accessory: Good Mornings 5 x 5
                  Push Ups 3 x Max

December 8, 2014

12-8-14

Day 1:

Strength 1: Back Squat 5 x 5 85%

Strength 2: Push Press 6 x 3 Heavy as Possible

Technique 1: Sotts Press 5 x 3 Heavy as Possible

Technique 2: 3 Position Pause Snatch 6 x 1 (just off floor, below knee, mid hang)

Strength 3: Snatch 6 x 2 75%

Accessory: Reverse Hypers 4 x 10
                   Ring Dips 3 x Max



Day 2:

Strength 1: 1 1/4 Front Squats  4 x 4 75%

Strength 2: Deadlift 6x2 90%

Technique 1: High Hang Squat Clean 5 x 3 50%

Technique 2: 3 Position Pause Clean 6 x 1 (just off floor, below knee, mid hang)

Strength 3: Clean 6 x 2 75%

Accessory: Max height Box Jumps 8 x 1
                   Push ups 3 x Max