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