Friday Week 11 - Day 5

MOVEMENT PREP

Three sets:

Single arm alternating dB row in Hip Extension x 10 total rows.

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

Hollow Hold flip to super man x 5 rolls back and forth. 

TRAINING:

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

2: Muscle Clean: 3x3 

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

4: Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets. 

5: Rack Jerk: build to a heavy single.

6: Snatch Deadlift: 3x3 @ 105% of best snatch. 

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