Explosive Training

Back Squat - Heavy Single 
135, 185, 225, 255, 275, 295, 315 

 High Hang Snatch 
5 x 2 x 135 

 Power Clean + Power Jerk 
5 x 2 + 1 x 215 

 Front Squat - Heavy Single, 3 x 3 
135, 185, 215, 235, 255, 235 x 3 x 3 
Practice Handstand Hold and Free Standing HSPU for 30 minutes 

 Wasn't feeling it on the squats today. 

 Bench Press - Heavy Single, 3 x 3 
135, 165, 185, 205, 225, 240(f), 3 x 3 x 205 

 Stability Shoulder Press - 5 x 10 
Knee Box Jumps 
Worked up to 4 x 45# plates 

 Seated Box Jumps 
Worked up to 46" then did 5 x 3 at 38" 
About 15 minutes if grip strength training 
Really worked on some explosiveness today. Working towards that 300# clean and 225# snatch. 

 DM

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