Week 10- Day 1

 

_______________________________________________

Technique Focused:

___________________________

Snatch - 60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2

Clean nd Jerk-60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2

Front Squat- build up in singles to max

FS: max minus 10, minus 5, max)3x

Press- 80x3 (5x)

Sn Pull- 100x3 (4x)

_______________________________________________

Leg Focused:

___________________________

A.) 1 Clean + 3 Jerks- 50/60/65/70/75 (2x)

B.) Back Squat- 10/ 10/ 10/ 6/ 6/ 6/ 6- bar moves fast as possible, go heavy but don't get buried

C.) Seated DB Press- med x 10 (3x)

D.) Cl First Pull- 100x5 (3x)

E1.) 60 sec plank

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