I apologize for falling behind with the posts. I will list out the last couple of workouts since the 18th. Next week we will follow a strict program with some varying levels of GPP work.
100121
- Warm-up: 1000m Row, Light pace + DROM + 3 Pos Snatch x 2 + 2 Pos Sn x 2
- Snatch: work up to heavy single for the day and back off to 80% x 1 x 5
- CJ Complex: (PCLn + PJ) + CJ 75% x 1 x 5
- Core work of choice
- Roll and Stretch
100122
- Warm-up: 500m Row + DROM (emphasis on hip mobility)
- Front Squat 5 x 5
- Clean Pulls 3 x 3
- Snatch Balance 5 x 3
- GHD Raises 3 x 10 (add weight if needed)
- Roll and Stretch
100124
- Agility Drills + DROM + Snatch BB Complex
- Snatch: work up to heavy single and back off to 70% and work the Hang Snatch x 2 x 5
- CJ: work up to heavy single and back off to 70% and work Hang Clean + PJ x 2 x 5
- Roll and Stretch
100125
- Warm-up: 100m Row, Light + DROM + BB Complex
- Power Snatch: 75%x 2 x 5
- Power Clean: 75% x 2 x 5
- HBBS 5 x 5 - go up 10lbs if you were able to complete prescribed reps last BS workout
- Core work of choice
- Roll and Stretch
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