4-22-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3

SKILL

Behind the neck split jerk – build to a heavy double

CONDITIONING

10 rounds for time of

10 Chin ups
10 Box jumps, 24/20

WEEKLY ENDURANCE WORK

DAY 1: 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on
DAY 2: 0:30 on / 0:30 off (10 rounds)
DAY 3: 1 mile TT (timed trial)