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#