Mon, Dec. 11/2017

Snatch Complex:

2 Hang Snatch Pulls + 1 Hang Snatch

Work to a Max

 

High Hang Snatch

5x3 @ 62%

 

Tues, Dec. 12/2017

3 Position Clean + 1 Split Jerk

Work to a Max

 

Block Clean Pulls - Below Knee

4x4 @ 85% - 100% of Clean

 

Wed, Dec. 13/2017

Behind the Head Jerk

Work to a 2RM

 

Pause Bench Press - 4 Seconds

Work to a 2RM

then

3x8 @ 80% of above - No Pause

 

Fri, Dec. 15/2017

Pause Front Squat - 1 Second

Work to a 6RM

 

5 Sets

Zercher Carry 50'

Work to a Max

Posted
AuthorDan Shrum