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