April 25, 2017

4-25-17

Day 1:

Strength: Single Arm DB shoulder press 3x12 ea

Strength: back squats 10x3. 70%

Oly: power clean 7x1 90%

Accessory: glute ham raise 3x8 

                  Weighted hip ext 3x10

                  100 ab mat sit ups

Day 2:

Strength: deficit deadlift 7x2 80%

Oly: hang squat snatch 7x3 65%

Strength: good mornings 4x10

Accessory: single leg lunges 4x10 ea

                  Hanging L holds 4 x max

April 12, 2017

4-12-17

Day 1:

Oly: jerk dips 7x3 105%

Oly: 1 push jerk + 1 split jerk 8x1 75%

Strength: dead stop front squats 10x1 90% clean max

Accessory: ring dips 5xmax
                  Glute Ham raise 4x10
                  Reverse hyper 4x12

Day 2:

Oly: snatch balance 8x1 100% snatch

Oly: high hang squat snatch 7x3 60%

Oly: hang power snatch 7x3 70%

Strength: deadlift 8x3 80%

Accessory: hanging L holds 4 x max
                  Strict pull ups 40 in as few sets as possible

April 3, 2017

4-3-17

Day 1:

Oly: 1 hang squat clean + 1 squat clean + 1 push jerk + 1 split jerk 7x1

Strength: goodmornings 7x3 heavy

Strength: weighted ring dips 5x5

Strength: strict pull ups 35 total

Day 2:

Oly: snatch 5 @ 75%, 5 @ 80%, 5 @ 85%

Strength: back squat 10x2 85%

Strength: DB shoulder press 5x5

Accessory: parallete L hold 5 x max