Week 10- Day 1
/
_______________________________________________
Technique Focused:
___________________________
Snatch - 60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2
Clean nd Jerk-60x3/ 70x2/ 80x2/ 85x2/ 90x2/ 95x1 (3x)/ 90x2
Front Squat- build up in singles to max
FS: max minus 10, minus 5, max)3x
Press- 80x3 (5x)
Sn Pull- 100x3 (4x)
_______________________________________________
Leg Focused:
___________________________
A.) 1 Clean + 3 Jerks- 50/60/65/70/75 (2x)
B.) Back Squat- 10/ 10/ 10/ 6/ 6/ 6/ 6- bar moves fast as possible, go heavy but don't get buried
C.) Seated DB Press- med x 10 (3x)
D.) Cl First Pull- 100x5 (3x)
E1.) 60 sec plank
E2.) 30 sec Iso GHD Hold with 15kg plate, 3x
