12/21/16: Week 5- Day 2

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Leg Program

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A.) Clean from full extension- 30 x 5 (3x)

B.) Clean and Jerk- low block- 4+1 w/ 60, 4+1 w/ 70, 3+1 w/ 75 (2x)

C.) FS: 5 seconds in bottom, 12 second in top, Max, then 83% 3×3

D.) Press- med x 7 (3x)

E) Clean Pull- pause at knee/ pause mid thigh/ pause hip/ Shrug

50x3/60x3/70x3/80x3/90x3/100x3

F.) Wheel Roll outs- 10, every other, 5x (roll out far as possible)

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The Program

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A.) Sn Pull + Sn- 3+1 w/ 60/ 3+1 w/ 70/ 3+1 w/ 75 (3x)

B.) Cl Pull + Cl- 3+1 w/ 60/ 3+1 w/ 70/ 3+1 w/ 75 (3x)

C.) Jerk- 60x3/ 70x3/ 80x3 (2x)/ 85x3 (2x)

D.) Front Squat- 60x4/ 70x4/ 80x4 (4x)

E.) Push Press- 60x4/ 65x4/ 70x4 (2x)