Monday - June 23, 2014 (back squat week 2/day 1)

A. Snatch (Full) 

1@77% 51kg

1@82% 54kg

1@87% 57kg

1@80% 53kg

1@85% 56kg

1@90% 59kg

1@83% 55kg

1@88% 58kg

1@93% 61kg

B. Back SqT CyCle 

1x10 @60% 67kg

1x8 @65% 72kg

1x6 @70% 78kg

1x6 @75% 84kg

1x6 @80% 89kg

C. EMOM x 14 w/ weighted vest (specific to athlete for weight and those who can handle)

Odd: Pbar HSPU (-2)

Even: :45 Sprint on AB/AD - High Aerobic Effort; but sustain here 

D. Jerk Hold x :20 seconds; climb in weight here. 

*Split Jerk, make sure your feet are in perfect position, if not adjust them to, stick the landing and HOLD. Once you stick, clock starts. :20 hold overhead in the Split Jerk position. Key here is to make sure the upper back is tight, all muscles are in, shoulders are active and up. This will have a internal aspect (this is correct and where you should be!). HOLD for :20 then rack it. Perform 5 sets of this; ascending in weight.