Cycle 1 – week 4 – session 2

Programming – intensity – 85%

A.) Warm up – 30 snatches

– Snatch Balance – 5×2 – heavier than previous weeks, focus!

B.) Snatch – Position deadlift to full snatch – try to get close to what you lifted tuesday

Clean and Jerk 0 Postion deadlift to full clean and jerk – same for weight

Front Squats – 6×3 w/ pause – if you want a challenge try to perform all of your sets at 85% of your 1 rep max FS

C.) Snatch Grip RDL’s – 5×5

Hand Stand Holds – max effort time x5

Planks – 3 minutes worth

Mobility

10,000 rep challenge – 60 bar snatches, 60 bar clean and jerks

Link of the day – http://www.teamusa.org/usa-weightlifting/LIVE – national championships streaming live!