April 26, 2015

4-26-15

Day 1:

Technique: Split Jerks 10 x 1 45% (work on foot movement and placement)

Strength 1: Hang Squat Snatch 5 x 3 60%

Strength 2: Dimmel Deadlifts 4 x 10 Heavy as Possible

Strength 3: 8 x 50' Sled Drags Walking Backwards heavy as possible

Accessory: 40 45# Sandbag Clean and Over the Shoulder Tosses for Time (this will get you used to lifting odd object for your PT test)
                 

Day 2:

Technique: Snatch Balance 5 x 3 70#

Strength 1: 3 Pos Pause Cleans 8 x 1 70-75% (just above floor, just below knee, mid hang 3 second pause)

Strength 2: Push Jerk 6 x 3 70%

Strength 3: Good Mornings 4 x 10 heavy as Possible

Accessory: Glute Ham Raise 4 x 10
                  GHD Sit Ups 4 x 12

April 12, 2015

4-12-15

Day 1:

Strength 1: Dead Stop Front Squats 8 x 1 80% of clean max (set bar up at bottom of squat so the squat begins and end at bottom of squat)

Strength 2: 3 Pos Snatch Heavy but maintain form (high hang mid hang above floor)

Strength 3: Split Jerk 10 x 1 90%

Accessory: Banded Glute Ham Raise 4 x 10
                   1 Arm DB over head Squats 4 x 5 Each Arm
                   Ring Dips 4 x max

Day 2:

Strength 1: Deficit Deadlift 4 x 10 75%

Strength 2: 3 Pos Clean Heavy but maintain form (high hang mid hang above floor)

Strength 3: Shoulder Press 5 x 5 heavy as possible

Accessory: Snatch Balance 5 x 3 60%
                   L Hang Holds 2 mins total
                   Sled Drag 8 x 75' 90#
               

April 6, 2015

Day 1:

Complete Day 2 from last week

Day 2:

Strength 1: High Hang Power Snatch 8 x 1 40%

Strength 2: Hang Squat Snatch  7 x 2 70%

Strength 3: Snatch Pulls 10 x 1 110%

Strength 4: DB Shoulder Press 4 x 10 Heavy As Possible

Accessory: L hang Holds 2 min total
                   Walking Lunges w/ 65# overhead 8 x 50'