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