February 2, 2015

2-2-15

Day 1:

Strength 1: Back Squat 5 x 5 heavy as possible

Strength 2: Push Jerk 5 x 5 heavy as possible

Strength 3: Weighted Ring Dips 8 x 2

Accessory: Glute Ham Raise 4 x 10
                  Strict Pull Ups 30 total


Day 2:

Strength 1: Deficit Deadlift 4 x 10 70%

Strength 2: Bench Press 4 x 10 heavy as possible

Strength 3: Overhead Squat 4 x 10 heavy as possible

Accessory: GHD Situps 4 x 10
                   Weight Hip Ext 4 x 10

January 19, 2015

1-19-15

Day 1:

Strength 1: 1 1/4 Front Squats 4 x 4 70%

Strength 2: Press Complex Complete 5 times rest about a minute and do at 70% max strict press
                  1 Strict Press
                  3 Push Press
                  5 Push Jerks
                  7 Split Jerks

Technique 1: High Hang Cleans 5 x 5 40% (get fast going under the bar)

Technique 2: Clean Pulls 8 x 1 105%

Accessory: Good Mornings 5 x 5 Heavy As Possible
                  Glute Ham Raise 4 x 10

Day 2:

Strength 1: Sotts Press 5 x 5 Heavy as Possible

Strength 2: Complex Complete 5 times at 65% of Snatch
                  3 Power Snatches
                  3 Behind the Neck Snatch Grip Jerks
                  3 Overhead Squats

Technique 1: High Hang Snatches 5 x 5 40% (get fast going under the bar)

Strength 3: Snatch Grip Deadlift 6 x 3 110% of snatch

Accessory: Farmers Carry 2 x 200m Heavy as Possible
                  DB Tri Ext 4 x 10

January 10, 2015

Day 1:

Strength 1: Back Squat 6 x 3 85%

Strength 2: Shoulder Press 6 x 3 80%

Technique 1: Non heaving (no dip and drive just drop) Snatch Balance 5 x 3 40%

Technique 2: Snatch Pull 8 x 1 110%

Strength 3: Hang Power Snatch 5 x 3 70% (unbroken)

Accessory: DB Tri Ext 4 x 10
                  Glute Ham Raise 3 x 10


Day 2:

Strength 1: Overhead Squat 6 x 3 85%

Strength 2: Deficit Deadlift 7 x 2 85%

Strength 3: Split Jerk 5 x 1 90% - 100%

Strength 4: Power Clean 1 RM

Accessory: Weighted Hip Ext 3 x 10
                   GHD Sit Ups 4 x 15

January 4, 2015

1-4-15

Day 1:

Strength 1: Barbell Complex 70% of Max C and J
                   Rest about 1 Minute Between Efforts
                   Complete Complex 5 Times
                   1 Squat Clean
                   1 Front Squat
                   2 Split Jerks
                 

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

Technique 2: High Clean Pulls 10 x 1 75%

Technique 3: Jerk Dips 6 x 2 105% max Jerk

Strength 2: DB Shoulder Press Standing 4 x 10 heavy as possible

Accessory: GHD Sit Ups 4 x 12

Day 2:

Strength 1: Barbell Complex 70% Max Snatch
                   Rest about 1 Minute Between Efforts
                   Complete Complex 5 Times
                   1 Snatch High Pull
                   1 Power Snatch
                   1 Hang Squat Snatch
                   1 Overhead Squat

Technique 1: High Hang Power Snatch 5 x 3 50 %

Technique 2: High Snatch Pulls 10 x 1 75%

Technique 3: Snatch Balance 5 x 3 65%

Strength 2: Behind the Neck Jerk with Snatch Grip 6 x 2 80% of Snatch

Accessory: Weighted Back Ext 4 x 10