All things being equal I felt it best to arrange my program to fit with Rif. It just makes most sense. This way we can push each other and share feedback about the workout during that session.
Snatch (Max Vo2, and/or heavy loads i.e. 24, 28 or 32)
Pistol or Squat (this is if I choose to do a 3 day program or I am feeling it that day).
PRess (heavy 32 &/or 40)
Swings (1 Arm will depend on Snatch day workout)
Pull-ups (bodyweight if I do the 3 day workout)
Pistol or Squat
Jerks (1 kb)
*Stay flat footed on first dip (do not go onto my toes)
*Drive up and back pushing off the chest
*Stay in control (not a weight I have to Jerk so takes strong focus to stay in control)
*Drive through the legs
*Engage the Lats (Ever wonder how important lats are for human movement, very!)
Using 65cm ball and 20kg KB
*Important to counterbalance my erectors and eliminate the hip flexors.
Evolution in action