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
Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.
STRENGTH
Establish a 1 rep max for:
Back Squat
Shoulder Press
WEEKLY ENDURANCE WORK – EXTRA
Run 800m; Rest 4:00 x 3
Run 100m; Rest 2:00 x 10
Run 3mi @ 90%
