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