Cycle 2 – Week 9 – Session 2

Program Intensity – 80%

A.) Front Squat + Push Press + Split Jerk – 7×1 – 5 to 10 lbs heavier than last week

B.) Snatch – Position Dead lift + Position 2 Pause Snatch – 15 minutes

Clean – Position Dead lift + Position 2 Pause clean – 15 minutes

The main focus with the pause at position 2 is to make sure that you are back on your heals

C.) Front Squats – 4×2 w/ pause

C.) RDL’s – 5×5

Jerk Balance – 5×3 (bar only) ask if questions

Planks – 4 min. total

Question of the week – Who is the heaviest lifter to every snatch double body weight? (hint I posted an article about him a couple of months back, and in the 90’s his former coach was team USA’s weightlifting coach. )