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