01/02/17: Week 7, Day 1

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Leg Program

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Sn Full Extension- empty bar x 10 (3x)

Sn Low Block: 50x5/ 65x3/ 75x2/ 80x1 (3x)/ 70x3

Back Squat: 5 RM, then -5 & -10% for 5

Split Press- light x 10 (3x)

Cl Pull- med x 5 (4x)

45 sec plank

45 sec Iso GHD Hold, 3x

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The Program

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Snatch- 50x3/ 60x3/ 65x3/ 70x3

Clean and Jerk- 50x3/ 60x3/ 65x3/ 70x3

Back Squat- 60x4/ 70x4/ 80x4 (4x)

Jerk- 80x3 (3x)

Sn Pull- 95x4 (4x)

Press- 80x3 (4x)- of press