Tuesday 7.15.14

Strength Training:
Snatch Complex:
Snatch, Power Snatch, Hang Snatch, Hang Power Snatch/ Snatch Balance:
- 45x 1/1/1/1/3
- 75x 1/1/1/1/3
- 95x 1/1/1/1/3
- 115x 1/1/1/1/2
- 135x 1/1/1/1/2
- 155x 1/1/1/1/2
- 175x Snatch and Power Snatch only
- 195x Snatch and Power Snatch only
- 205x 3 Snatch misses

Hang Snatch High Pulls 3x5:
- 210x 5, 5, 5 (stay at this weight and work on explosiveness)

Bench Press 4x4 (Cycle 2, Week 2):
- Warm Ups:  45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets:  240x 4, 4, 4, 12

Banded Scare Crows:
- Same sets and reps as the bench press

Conditioning:
- 15x 40-yard sprints (one every :45)