Power & Strength

1a. 1 arm db snatch 3Right/3Left x 5 sets
35-55-60 or 65 x 3 sets

1b. 1 arm push-up negatives, 3Right/3Left x 5 sets

2a. Side Press 3Right/3Left x 5 sets
worked up to 65lb x 3 sets

2b. 1 arm pull-up assited, 3Right/3Left x 5 sets

3a Ghd Sit-ups, 15 reps x 3 sets

3b. Ghd Hip Extensions, 15 reps x 3 sets
I held a dowel in extended arm position for the last set to increase leverage.

Speed and Upper Body Strength Day

I. Muscle Snatch- Heavy Single

57,5kg

IIa. Snatch 60%(50kg) 2 x 5

IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5

IIIa. Clean 60%(60kg) 2 x 5

IIIb. Ring Dips with a turnout 5 x 5

IV. Jerk 60%(65kg) 2 x 5

IV. Toes to Rings, straigth legs 5x5

Night time:

Pike stretch, a few minutes

Straddle stretch, a few minutes

Front Splits R/L, a few minutes on each side

Bridge 1minute x 3