5-15-13

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 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 – 5 x 3; 2-3% heavier than last week

Add weight from week 3 to the high-pulls and clean & jerk complex.

CONDITIONING

In addition to “General Warm-up”, warm-up with 2 rounds of
7 burpees, 6 sit-ups, 5 KBS, 4 Pull ups, 3 HSPU

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 53/35
40 Pull-ups
30 Handstand push-ups

For Kipping Handstand Push Ups, the athlete should assume an upside down sitting position so that the soles of the feet are pointed at the ceiling, the hands are in the peripheral vision and mid line is stable.