11/23/16: Day 2

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For the next 12 weeks there will be two options for the program. A leg focused program and a more technique focused program that will also increase overall strength. Pick a program, stick with it, don't switch back and forth. 

We will be training 3x per week, each session ranging from 1:30-2 hours. 

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Leg Program

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A.) Sn Block Mid Thigh- 50x5/ 60x5/ 65x5/ 70x5/ 65x5

B.) Front Squat: 7 seconds in bottom, 15 seconds in top, Max, then 80% 3×3

C.) Cl Pull- pause at shin, pause at thigh- 80x5/ 90x4/ 100x3 (2x)

D.) 50 russian twists w/ 25

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The Program

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A.) Sn- 60x3/ 70x3/ 80x2 (3x)

B.) Clean and Jerk- 2+2 w/ 60/ 2+2 w/ 65/ 2+2 w/ 70 (2x)

C.) Front Squat- 60x3/ 70 x3 (3x)/ 80x2 (2x)

D.) Push Press- 60x3 (2x)/ 65x2 (2x)/ 70x3 (2x)

E.) Sn Pull- 95x4 (4x)

F.) Clean Pull- 90x4 (4x)