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Tag

strength and conditioning

Thursday 7-23-15

Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1 Clean & Jerk 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1, 90%/1+1)x3 Snatch Pull 100%/3×4 Planks 3x1min

Monday 7/20/15

Snatch 60%/4, 70%/4, (80%/4, 85%/3)x3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Jerk 70%/3,80%/3, 85%/3×2 Back Squat X/4×2, X/3×3 Hyper 5k/12×3, GHSU/12×3

2/14/15 D5/W3/M2

Snatch 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 C & J 70%/1, 75%/1, 80%/1, 85%/1×2, 87.5%/1×2, 90%/1×2 Hyper Holds 2x5x5sec 100 abs

2/11/15 D3W3M2

Wednesday Clean and Jerk 80%/1×3, 85%/1×3 Clean Pull 110%/2×4 Front Squat heavy/5×5 new 5RM GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15

2/10/15 D2W3M2

No Contact Snatch block knee60%/2×5 Power Clean blocks knee 70%/2×5 RDL Snatch Grip 80%/5×3 Push Press 5×3 , Pull Up 5×3 weighted Windmills/situps