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