Friday Week 10 - Day 5

MOVEMENT PREP

Three sets:

GHD Hip extension alternating single arm dumbbell row x 10 reps. Hold the hip extension the whole time. 

KB See Saw Press x 20 reps.

Star Plank Hold x 45 seconds 

TRAINING

Muscle Snatch + Snatch Drop (3+3) x 3 sets. 

Muscle Clean + Tal Clean: (3+3) x 3 sets. Keep these at a medium load. I want them to be snappy! 

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

Jerk Dip + Push Jerk + Jerk: (1+1+1) x 5 working sets

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

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 95% of best snatch.