Friday Week 7 - Day 5

MOVEMENT PREP

Three sets:

Superman DB  Y holds x 10. Pause at top for two seconds (these will be light)

KB side Plank (in side plank, hold kb with other arm) x 20 sec each side. 

Hollow Hold x 45 seconds 

TRAINING:

1) Muscle Snatch + Sotts Press: (3+3)x 3 working sets. 

2) Muscle Clean: 3x3 

3) Snatch Balance: 3,3,2,2,1,1. Work up in weight each set.

4) Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets. Snatch Deadlift: 3x3 @ 100% of best snatch. 

5) Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% of best snatch.