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