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