September 1, 2015

9-1-15

Day 1

Strength 1: 1 1/4 Front Squats 4 x 4 70%

Strength 2: Clean and Jerk EMOM
                   Min 1 - 3 4 @ 60%
                   Min 4 - 6 3 @ 70%
                   Min 7 - 9 2 @ 80%
                   Min 10 - 12 1 @ 90%

Strength 3: Single Leg Lunges 4 x 10 Each leg DB's in each hand

Accessory: Hanging L Hold 3 Min Total
                  DB Triceps Pull Overs 4 x 15

Day 2

Strength 1: DB Bench Press 4 x 10

Strength 2: Snatch EMOM
                   Min 1 - 3 4 @ 60%
                   Min 4 - 6 3 @ 70%
                   Min 7 - 9 2 @ 80%
                   Min 10 - 12 1 @ 90%

Strength 3: OH Squat 4 x 10 70%

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