August 10, 2015

8-10-15

Day 1:

Strength 1: High Hang Clean 6 x 3 60%

Strength 2: 3 Pos Pause Clean 7 x 1 Heavy but perfect (pause for 3 count at 2" above ground, just below knee and just above knee)

Strength 3: Clean and Jerk 10 x 1 80%

Accessory: Deficit Push Up (hands on 45's) 4 x Max
                   Hanging L Holds 4 x Max

Day 2:

Strength 1: High Hang Snatch 6 x 3 60%

Strength 2: 3 Pos Snatch 7 x 1 Heavy but perfect (pause for 3 count at 2" above ground, just below knee and just above knee)

Strength 3: Snatch 10 x 1 80%

Accessory: GHD Sit Up 4 x 15
                  Glute Ham Raise 4 x 12