12/5/16: Week 3

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Leg Program

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A.) Back Squat- 10RM, then -5 & -10% for 10

B.) DB Press- med x 10, 3x

C.)Sn Pull- 1 +3- 90/ 100/ 105/ 110 (2x

D1.) 10 tea pots per side

D2.) 10 Med ball sit ups- 5x

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The Program- Deload

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A.)Snatch- 50x5/ 55x5/ 60x5/ 65x5

B.) Clean and Jerk- 50x5/ 55x5/ 60x5/ 65x5

C.) Jerk- 70x4/ 80x4 (4x)

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

E.) Sn Pull- 85x3 (2x)/ 90x3 (2x)

F.) Press- 70x4 (4x) of press

G.) Clean Pull- 80x4 (2x)/ 85x4 (2x)/ 90x3 (2x)