snatch from the hip up to a maximum. Then take 10% off the bar and make a triple.
clean from the hip up to a maximum. Then take off 10% and make a triple.
these can be done from a box, OR from the hang
glute ham raises 4 sets of 10 go for a PR weight on the last set
pullups 4 sets of 10
chest supported rows 4 sets of 10 go for a PR weight on the last set.
make a real effort to move your weights up on these 12 sets of assistance exercises on workout 2!
Remember that the assistance work is a large part of this program. You cannot just go through the motions. I have coached weightlifting for 20 years and I have seen highly motivated lifters, and some not so highly motivated. And I know how it is to attack the snatch and clean and jerk and squat, then go through the motions on exercises like sit-ups and back raises. DO N)T JUST GO THROUGH THE MOTIONS!!! Attack the rows and the glute ham raises like it is a matter of life and death! Coffee's gym in Georgia used to have a t-shirt that said GROW OR DIE on the back. If you really want to get better, that is the attitude you have to adopt.
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.