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PRECISION BARBELL PROGRAMMING 6/13/18

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PLYOMETRICS:
Box Jump
7 x 1
*Build to a relatively high box jump. Not a max height.
**Rest as needed.
LIFT:
Jerk Steps
3 x 3
*Work on back foot placment and sinking your hips.
Hang Split Clean
3 x 3
*Work on your back foot hitting first into position.
Split Jerk
4 @ 65%
4 @ 70%
2 x 4 @ 75%
Jerk Dips
Build to 90%
3 x 3 @ 90%
1″ Deficit Snatch First Pulls
5 x 2 @ 90%
2 x 2 @ 100%
*Use 10lb plate’s or equivalent.
Deadlift
4 @ 80%
3 x 4 @ 85%
1 x 3 @ 90%
Snatch Push Press
*Build to 80% of best snatch
 4 x 4 @ 80%

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