01/16/17- Week 9, Day 1

 

 

 

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Leg Program

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A.) BN Jerk- 70% of front jerk- 6x2

B.) Back Squat_3RM, then -5 & -10% for 3

C.) Strict Press- 5x5 w/ 80%

D.) Sn Pull- 105x2 (5x)

E1.) 60 sec plank

E2.) 30 sec Iso GHD Hold with 15kg plate, 3x

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The Program

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A.) Snatch- 60x3/ 70x2/ 75x2/ 80x2/ 85x2/ 80x2

B.) Clean and Jerk- 60x3/ 70x2/ 75x2/ 80x2/ 85x2/ 80x2

C.) FS- 60x1/ 70x1/ 80x1/ 85x1/ 90x1/ 80x1/ 85x1/ 90x1/ 80x3 (4x

D.) Sn Pull- 100x2 (4x)

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

F.) Clean Pull- 95x3 (4x)