01/23/17- Week 10- Day 1
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Leg Program
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A.) 1 Clean + 3 Jerks- 50/60/65/70/75 (2x)
B.) Back Squat_3RM, then -5 & -10% for 3
C.) Seated DB Press- med x 10 (3x)
D.) Cl First Pull- 100x5 (3x)
E.) 60 sec plank
30 sec Iso GHD Hold with 15kg plate, 3x
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The Program
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A.) Snatch - 60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2
B.) Clean nd Jerk-60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2
C.) Front Squat- build up in singles to max
D.) FS: max minus 10, minus 5, max)3x
E.) Press- 80x3 (5x)
F.) Sn Pull- 100x3 (4x)
