*CLOSED THIS WEEK*
MONDAY
Halting snatch + snatch: work up to a heavy single
*Pause 2 sec at the top of the knee and power position*
Front squat: 6X2 @ 75% of best
On the minute for 8:00...
Push press X 5
Wt'ed hyper ext X 10
TUESDAY
Clean(2) + halting jerk: work up to a heavy set
*Pause 2 sec at the bottom of the dip and split position*
Snatch balance: 8X1 @ 55% of best snatch
*Do 1 set every 1:00*
Tabata pull-ups
Rest 1:00
Tabata ab/core exercise of your choice
Thursday
Snatch: work up to 85% of your best from last Thursday (3/13/14)
Clean: work up to a heavy single
Clean pull: 3X2 @ 97% of heavy single
1-leg box jumps: 3X3 each leg
*Do a set of 1-leg box jumps after every set of clean pulls*
Static abs 3X12 seconds
(Hold/flutter/scissor/bicycle/hold)
Friday
Jerk: work up to a heavy single
Pin back squat: 6X2 @ 70% of best
*Do 1 set every 1:00*
Abs - your choice
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