5-1-13

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 8 x 4

Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week – notice you have another 2 sets this week.

CONDITIONING

On the Minute for 20 mins:
ODD – Kettlebell Snatch, 53/35 (3L/3R)
EVEN – 30 Double Unders