December 21, 2015

12-21-15

Day 1:

Strength: 3 Position Snatch (just above floor, just below knee, Just above knee) 8 x 1 (1 set is a full snatch from each position) Start at 60% and add weight each set

Strength: Snatch Grip Behind the Neck Jerks 6 x 2 70% of snatch

Strength: Good Mornings 5 x 5

Accessory: Turkish Get Ups 15 each arm
                  ITY DB Shoulder Therapy 3 x 10

Day 2:

Strength: 3 Position Clean (just above floor, just below knee, Just above knee) 8 x 1 (1 set is a full clean from each position) Start at 60% and add weight each set

Strength: Jerk Dips 8 x 2 105%

Strength: DB Shoulder Press 7 x 3

Accessory: Weighted Hip Ext 4 x 12
                   Hanging L Holds 2 mins total

December 7, 2015

12-7-15

Day 1:

Strength 1: Complex 5 x 1 Start at 70% Clean and increase weight 5-10# each time
                1 Hang Squat Clean
                1 Squat Clean
                2 Push Jerks

Strength 2: DB Rows 4 x 10 each arm

Strength 3: DB Bench 4 x 10

Accessory: Banded Triceps Press Down 4 x 10
                 DB Pull Over 4 x 10

Day 2:

Strength 1: Complex 5 x 1 Start at 70% Clean and increase weight 5-10# each time
                1 Hang Power Snatch
                1 Squat Snatch
                1 OH Squat
               
Strength 2: Deadlift 8 x 2 85%

Strength 3: Back Squat 4 x 10 65%

Accessory: GHD Sit Ups 4 x 12