Week 1- Day 3
/_______________________________________________
Technique Focused:
___________________________
Snatch- 50x5/ 60x5/ 65x5/ 70x5/ 65x5
Clean and Jerk- 2+1 w/ 60/ 2+1 w/ 70/ 2+1 w/ 75 (3x)
Back Squat- 60x3/ 70x3/ 80x3 (3x)
Jerk from behind neck- 80x3 (4x)
Sn Pull- 90x3 (4x)
Romanian Deadlift- 85x4 (4x
_______________________________________________
Leg Focused:
___________________________
Back Squat:
Always warm up with full depth, ex. 35%x5, 45%x3, 55%x3,65x3
Find max Triple= 4″ above parallel, then 85%-3×3 full depth
BN Jerk- 60x4/ 70x3 (5)- off best BN Jerk
Push Press- 5x5 w/ medium/ heavy weight
3x
20 Tea Pots- 10 per side
10 Med ball sit ups
