12/02/16: Week 2- Day 3


Leg Program


A.) Snatch- block mid thigh- 50x5/ 60x5/ 70x5/ 75x5 (2x)/ 70x5

B.) Front Rack Jerk- 70x4/ 80x3/ 90x2 (2x)

C.) Back Squat:

Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3

Find max Triple= 4″ above parallel, then 88%-3×3 full depth

D.) Cl Pull- 100x5. 120x4/ 140x2 (2x)


The Program


A.) Power Sn- 60x4/ 65x4 (2x)/ 70x4 (2x)

B.) Clean and Jerk- 50x5/ 60x5/ 70x5/ 75x5 (2x)/ 70x5

C.) Press- 80 x3 (4x)- of press

D.) Sn Pull- 80x4 (2x)/ 90x4 (2x)