Saturday 150228

Week 2 Day 6:

Work up to 70% then complete the following then:

Snatch:  75% x 3, 80% x 2, 85% x 1, 88% x 1, 85% x 1, 80% x 2, 75% x 3 

Complete 15.1

Assistance work of choice:

Hypers

GHD

Sled

Abs/Lower back

AOD

Friday 150227

Week 2 Day 4:

3-position Snatch: 75% x 4 sets (Floor, Knee, High hang)

Snatch push press: 77% x 5 x 4 sets ( re-set each rep)

Front Squat: 75% x 2 x 12 sets - Do this on the minute

Snatch pull: 95% (of snatch) x 7 x 4 sets

AOD

Thursday 150226

Week 2 Day 4:

Rest Day

AOD

Wednesday 150225

Week 2 Day 3:

Muscle snatch: 65% x 5,  70% x 4, 72% x 3 x 2 sets

3-position clean: 70% x 5 sets, 75% x 3 sets - 3rd pos. is where you need most help( pulls or receiving)

Front squat: 70% x 4, 75% x 3 x 3 sets, 80% x 2 x 2 sets

AOD

Tuesday 150224

Week 2 Day 2:

1 Power clean + 2 cleans: 70% (1+2) x 5 sets, 75% (1+2)x 3 sets - use p.cln %

Snatch balance: 65% x 3 x 3 sets , 70% x 2 x 2 sets, 75% x 1 x 3 sets - use sn %

3 RM Push Press 

Assistance:

4 x Max weighted pullups

super set set using same weight

4 x Max weighted Dips 

4 x 500 m row - rest 2 min

AOD

Monday 150223

Week 2 Day 1:

1 Power snatch + 2 snatch - 70% x 1 x 2 sets, 75% x 1 x 3 sets 

Jerk - 75% x 3 x 5, 78% x 3 x 3

3 sec Pause Back Squat - Work up to a Heavy Single

Clean Pulls 75% x3 x 7

Assistance:

GHR 3 sets x 10 ( use weight) - pause at parallel to floor

super set

20 v-ups

Hypers 3 sets x 20 ( add Weight)

AOD

Saturday 150221

Week 1 Day 6:


Work up to 65% then complete the following:

Snatch:  70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 2, 70% x 3 ( Pause for 2 Sec at the bottom of the Snatch for each rep)

Work up to 65% then complete the following:

Clean and Jerk: 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 2, 70% x 3 ( Pause for 2 Sec at the bottom of the Clean and the bottom of the Jerk for each rep)

Assistance work of choice:

Hypers

GHD

Sled

Abs/Lower back

AOD