March 27, 2017

3-27-17

Day 1:

Strength: front squat 8, 6, 3, 3, 3, 2, 2

Oly: Snatch Balance 7x1 100%

Oly: snatch 8x2 75%

Accessory: strict reverse hypers 4x5
                   Bent over rows 4x10

Day 2:

Oly: clean pull 8x1 110%

Oly: jerk dips 8x1 110%

Oly: split jerk 10x2 80% use blocks

Oly: clean 3x70%, 3x75%, 3x80%, 3x85%

Accessory: GHD sit ups 4x12
                   Hip ext weighted 4x10

March 20, 2027

3-20-17

Day 1:

Oly: snatch grip deadlift 8x1 100% max snatch

Strength: behind the neck snatch grip shoulder press 6x3 50%

Oly: high hang power snatch + 3 OH squats 7x1 60%

Accessory: glute ham raise 3x10
                   Hanging L hold 4 x max

Day 2:

Oly: 7x1 clean complex 1 clean pull, 1 power clean, 1 squat clean and jerk, 1 push jerk

Strength: strict pull ups 30 total

Strength: back squat 7x4 70%

Accessory: bent over rows 4x10
                   GHD sit ups 5x12

March 13, 2017

3-13-17

Day 1:

Lets set a new baseline

Oly: 1 RM Clean and Jerk

Strength: Back Squat 1 Rm

Strength: DB Shoulder Press 4 x 10

Day 2:

Oly: Snatch 1 RM

Strength: Deadlift 1 Rm

Strength: Push Jerk 7 x 2 80% of C and J Max