tuesday:
1. front sqt: work to a heavy single
rest 15 minutes
2. pwr snatch + ohs: work up to 75% of best snatch, this should be about 85-90% of best pwr snatch: i want speed, and overhead bottom strength built here. lets do 3-5 sets with this weight. do 1 + 2 for 3-5 sets. that is 1 pwr snatch + 2 ohs.
rest 15 minutes
3. pwr cln + pj + jerk: we need to work our drive on the jerk here as well as our finish. our clean has been looking pretty good so we do not worry so much about that. work up to 75% of best clean for the pwr clean...then pwr clean the wt. then power jerk the wt. then jerk the wt. written like this: 75% x 1 +1 +1. do 3-5 sets.
rest 15 minutes
4. back sqt: work up to a heavy single.
go home!!! contrast baths...cold first, then hot....3 min cold, 2-3 min hot....3-5 switches. enjoy!!
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