March 29, 2015

3-29-15

Day 1:
Do day two from last week

Day 2:

Strength 1: Front Squat 10 x 1 90%

Strength 2: Jerk Dips 8 x 2 105% of jerk max

Strength 3: Split Jerks 10 x 1 80%

Technique 1: High Hang Squat Clean  3 x 5 40%

Technique 2: Clean High Pull 10 x 1 90%

Accessory: Max Broad Jump 5 attempts

March 22, 2015

3-22-15

Day 1:

Strength 1: 1 RM Clean and Jerk

Strength 2: DB Bench Press 4 x 10 heavy as possible

Strength 3: Strict Pull Ups 30 Total

Accessory: DB Tri Ext 4 x 10
                   GHD Sit Ups 4 x 10
                   Box Jump Overs 20" Set three boxes up in a row and jump over the contiuously do it 6 times

Day 2:

Strength 1: 1 RM Snatch

Strength 2: Deficit Deadlift 4 x 8 80%

Accessory: Weighted Hip Ext 4 x 10
                   Hanging L Holds 3 min total
                   Strict Ring Dips 3 x Max

March 16, 2015

3-16-15

Day 1:

Strength 1: Pause Back Squat 5 x 5 70% (2 second hold at bottom)

Strength 2: Barbell Complex (heavy as possible) x 6
                  1 Power Clean
                  1 Hang Squat Clean
                  1 Push Jerk
                  1 Split Jerk
                 
Accessory: Strict Ring Dips 4 x Max
                   Turkish Get Ups 15 each Arm
                   Weighted Hip Ext 4 x 10

March 8, 2015

3-8-15

Day 1:

Strength 1: Front Squat 1 RM

Strength 2: Clean Pulls 10 x 1 105%

Strength 3: Jerk Dips 6 x 3 105%

Accessory 1: Skull Crushers 3 x 10

Accessory 2: Strict Pull Ups 3 x Max

Day 2:

Strength 1: Snatch Balance 5 x 3 60%

Strength 2: Deficit Snatch Grip Deadlift 5 x 5 100%

Strength 3: Snatch Pulls 10 x 1 100%

Accessory 1: Overhead Walking Lunges 55# 4 x 50'

Accessory 2: Hanging L Sits Accumulate 2 min total

March 4, 2015

3-4-15

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

Strength 2: Split Jerk 7 x 1 90% use boxes

Strength 3: Max Height Box Jump then take 4" off ant complete 10 jumps with 10 - 15 seconds rest between

Accessory 1: Turkish Get Up 15 each arm record DB weight

Accessory 2: Glute Ham Raise 4 x 10