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