May 26, 2015

5-26-15

Day 1:

Strength 1: Power Clean 3 RM (you can regrip but all three attempts must be complete in 10 seconds)

Strength 2: Front Squat 7 x 3 80%

Strength 3: Push Jerk 5 x 2 80%

Accessory: Glute Ham Raise 4 x 10
                   Good Mornings 5 x 5 Heavy as possible

Day 2:

Strength 1: Power Snatch 3 RM (you can regrip but all three attempts must be complete in 10 seconds)

Strength 2: Overhead Squat 7 x 3 80%

Strength 3: Snatch Grip Deadlift 5 x 5 90% max snatch

Accessory: Barbell Rows 5 x 5
                  GHD Situps 4 x 15
                 Single Leg Lunges 4 x 10 each leg (rear leg/foot up on bench hold 25-35# DB's in hand)

May 18, 2015

Day 1:


Strength 1: High Hang Clean 5 x 3 50%


Strength 2: Clean Pull 10 x 1 103%


Strength 3: Clean from Box (Bar just above knee) 12 x 1 70%


Strength 4: Jerk Dips 7 x 2 105%


Strength 5: Push Jerk 7 x 3 75%




Day 2:




Strength 1: High Hang Snatch 5 x 3 50%


Strength 2: Snatch Pull 10 x 1 103%


Strength 3: Snatch from Box (Bar just above knee) 12 x 1 70%


Strength 4: Sotts Press 5 x 3 Heavy as Possible


Strength 5: Good Morning 5 x 5 Heavy as Possible

May 11, 2015

Day 1

Strength 1: 20 min to set heavy C&J

Strength 2: 20 Min to set heavy Snatch

Accessory: Ring dip L holds 2 min total
                   Ring dips 4 x Max
                   4 x 100' Walking Lunges #85 in front rack

May 4, 2015

5-4-15

Sorry it's late

Day 1:

Strength 1: back squat 7x3 80%

Strength 2: bent over barbell rows 4x10 heavy as possible

Strength 3: shoulder press drop sets

                  Find a weight you can do 10+   reps

                  Once you almost reach failure drop 10# and go to failure on that and then drop and go to failure two more times

Accessory: plank hold front and side 4x1 min all sides

Day 2:

Strength 1: 1 1/4 front squats 5x5 70%

Strength 2: DB bench press 4 x 12 heavy as possible

Strength 3: dimmel deadlifts 4 x 10 155# or heavier

Accessory: DB tri ext 4x10 each arm

                  Core work athlete choice