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