Week - Day 1
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Technique Focused:
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snatch- 50x3/ 60x3/ 70x3/ 75x3/ 70x3
Clean and Jerk- 50x3/ 60x3/ 70x3/ 75x3/ 70x3
Jerk- 60x3/ 70x3/ 80x3 (2x)/ 85x3 (2x)
Back Squat- 60x4/ 70x4/ 80x4 (4x)
Press- 70x4 (5x) - of press
Sn Pull- 85x4 (4x)
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Leg Focused:
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A.) Sn Bal- 50x5/ 60x4/ 70x3/ 80x2 (3x)- off max sn bal
B.) Back Squat: 40 reps w/ 75%, anyway
C.) Sn Pull- pause at knee/ pause mid thigh/ pause hip/ Shrug
50x3/60x3/70x3/80x3/90x3/100x3
D1.) 45 sec plank
D2.) 30 sec Iso GHD Hold, 3x
