June 30, 2015

6-30-15

Strength 1: Front 7 x 3 70%

Strength 2: Deadlift 10 x 2 105% of Clean Max

Strength 3: Hang Power Clean 10 x 1 80%

Accessory: Ring Dips 4 x Max 2 mins rest
                Hanging L Holds 2 Mins Total

June 29, 2015

6-29-15

Strength 1: Back Squat 7 x 3 70%

Strength 2: Snatch Balance 6 x 2 70% ( 3 second pause at bottom)

Strength 3: Hang Power Snatch 10 x 1 80%

Accessory: Strict Pull Ups 4 x max
                   GHD Sit Ups 4 x 15

June 22, 2015

6-22-15

Lets Test

Day 1:

Strength 1: 1 RM Clean and Jerk

Strength 2: DB Bench Press 4 x 10

Accessory: Hanging L Holds 2 Mins Total
                  Db Rows 4 x 10 each Arm

Day 2:

Strength 1: 1 RM Snatch

Strength 2: Deficit Deadlift 5 x 5 75%

Accessory: Glute Ham Raise 4 x 12
                   Standing DB Press 4 x 10

June 15, 2015

6-15-15

Day 1:

Strength 1: Work up to a heavy single dead stop front squat
Dead Stop Front Squat Watch that so you get the idea but you can do it out of the rack

Strength 2: Split Jerk 10 x 1 80%

Strength 3: Clean and Jerk 8 x 1 80%

Accessory: Parallette L hold 4 x max time
                   Weighted Hip Ext 4 x 12

Day 2:

Strength 1: Snatch Balance 5 x 3 60% (pause 3 seconds at bottom)

Strength 2: High Hang Snatch 6 x 2 heavy as hospital

Strength 3: Snatch  8 x 1 80%

Accessory: DB Tricep Ext 4 x 10
                   Bent Over Barbell Rows 4 x 10