snatch, clean & jerk, squat

02/29/16

dynamic warmup

snatch (175, 185, 195) 1, (205) 2 x 1
clean & jerk (205, 215, 225) 1-1, (245) 2 x 1
squat (225, 275, 315, 345, 365) 2

02/27/16 - clean, back

02/27/16

dynamic warmup

clean (135, 165, 185, 225)

db row
cable row
neutral grip pulldown
smith rack rear shrug

02/26/16 - arms

02/26/16

cable curl
rope press down

barbell curl
overhead db extension

single arm db preacher curl
single arm db extension

machine curl
machine triceps press

02/25/16 - clean & jerk, squat

02/25/16

dynamic warmup

clean & jerk
squat

snatch, plyo/agility, shoulders

02/24/16

dynamic warmup

slow pull snatch (5sec to mid thigh) + hang power snatch (mid thigh) + snatch balance 4 x 1-1-1
hang snatch (knee) 3RM, 95% x 3, 90% x 3 (%of 3RM)
snatch pull 90% x 4, 95% 4 x 2
snatch lift off 100% x 4, 105% x 4, 110% x 4
overhead squat (135) 8
seated db press (70) 20, (80) 10, (90) 10, (100) 6
cable rear fly 3 x 12

clean, double under, snatch, squat

02/23/16

dynamic warmup

emom 10 minutes
clean (225) x 2
double unders x 10
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snatch (135) 30
(2:36)

squat (135) 4, (225) 4, (315) 4, (365) 2, (405) 2

snatch, deadlift, toss

02/23/16

dynamic warmup

snatch (95, 115, 135, 165) 2, (185) 4 x 3

snatch grip deadlift (225) 4 x 4

8-6-4-2 reps
medball keg toss (20)
medball ground to over shoulder (80)
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