Saturday, December 5th, 2015
WEIGHTLIFTING PROGRAM: Snatch: 3, 2, 1, 1, 1, 1, 1, this last rep needs to be as heavy as you can go for the day. Clean and jerk: 2, 1, 1, 1, 1, 1 make this a heavy single the last rep. Back squat: 3, 1, 1, 1, 1, 1.
Wednesday, December 2nd, 2015
WEIGHTLIFTING PROGRAM: 2 position cleans: 1 from hang (launch) 1 from floor. Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves Rack jerks behind neck: work up to a heavy single. Clean pulls: work up to 95%x3, 100%x3x2 sets. Box jumps: 25 reps. 50 ab mat sit ups.