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Mon, Dec. 4/17

Double Pause Snatch - 1 Sec

Work to a 1RM

Pauses: 1" from ground & below knee

 

Hang Snatch

4x4 @ 70%

 

Tues, Dec. 5/17

Clean Complex:

1 Power Clean

1 Split Jerk

2 Front Squats

1 Split Jerk

Work to a Max Weight

 

Block Clean Pulls - Below Knee

5x3 @ 90% - 110% of Clean

 

Wed, Dec. 6/17

Push Jerk

Work to a 3RM

 

Push Press

3x10 @ 60% of above.

 

Accessory:

3 Sets

5 Rear Delt Raises

10 Tricep Rollbacks

 

Fri, Dec. 7/17

Snatch Balance

5x2 Across

*Something shaky and challenging

 

Snatch Grip Strict Press

5x6 Across

 

Posted
AuthorDan Shrum