February 22, 2015

2-22-15

Day 1

Strength 1: Back Squat 5 x 5 70%

Strength 2: Complex 6 x 1  Heavy As Possible
                  2 Hang Power Cleans
                  4 Squat Cleans
                  2 Split Jerks

Strength 3: Deficit Clean Pulls 10 x 1 100%

Accessory 1: DB Standing Shoulder Press 4 x 10

Accessory 2: DB Alt Lunges 4 x 10 each Leg

Day 2

Strength 1: Complex 6 x 1 Heavy As Possible
                  2 Hang Power Snatchess
                  2 Squat Snatches
                  2 Snatch Balances

Strength 2: Bench Press 5 x 5 70%

Accessory 1: Farmers Carry 2 x 200m heavy as possible

Accessory 2: DB Tri Ext 4 x 10

Accessory 3: Hanging L Holds 3 x max time

February 16, 2015

2-16-15

Day 1:

Strength 1: Power Clean 3 RM (touch and go)

Strength 2: 1 1/4 Front Squat 4 x 4 65%

Strength 3:Push Jerk 5 x 3 70%

Accessory 1: DB Bench Press 5 x 5

Accessory 2: Good Mornings 5 x 5 heavy

Accessory 3 Weighted Hip Ext 4 x 10

Day 2:

Strength 1: Power Snatch 3 RM (touch and go)

Strength 2: 2 Snatch Balances + 5 Overhead Squats 5 x 1 50% of Snatch

Strength 3: Deficit Deadlift 4 x 10 70%

Accessory 1: Bicep Curls 4 x 10

Accessory 2: DB Tri Ext 4 x 10

Accessory 3: Parallette L Holds 4 x max