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
posted by Ziggy @ 5:53 PM
2 Comments
2 Comments:
Day 1: snatch grip DL 8x1 @ 115lb
Behind neck snatch grip press 6x3 @ 55lb
HH snatch+ OHS complex 7x1 @ 65
Day
Complex - 7x1 @ 75lb then worked up to 125lb
30 pullups - quick singles after 10
7x4 backsquats @ 110lb
Bent over row 4x10 @ 20lb DBs
GHD only did 4 sets of 12 because I died
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