9/1/14-9/6/14

Labor Day team workout

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS

A. Power Snatch 70x3  80x3  85(3x2)

Snatches were really good. Actually felt the proper technique

B.  Back Squat 70x2x5

255 felt good. Hips a little tight

C.  5 OHS (115lbs)

     8 C2B Pull-ups

     400m Row 

     x 5

16:30 pull ups slowed me down

D. 3x10 Transverse KB Swings 

Day 2

Clean Technique: 5x Each
     -Clean Pull past knee
     -Clean Pull
     -Power Clean Above Knee
     -Power Clean to Front Squat
     -Clean to Push Jerk
     -Split Jerks

A. Power Clean   70x5  80(2x3) 85x2 92(2x1)  

B. Clean Pull   105(2x3)  110(2x2)

C1. Clean Grip Shrugs Mid Thigh (From the rack)  5x5 (Make sure to do these)
C2. Max Box jump  (1 Attempt each set)

D. Airdyne :30/:30 x 20 (90%/Easy)

E. Weighted Sit Ups 10
    Ab Roll outs        10
    Leg Raises          10
    Side Bends          10