5-20-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + 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 from last week to the snatch and jerk complexes and the dip squats.

STRENGTH

5 rounds for load:
Hang Power Snatch + Overhead Squat + Hang Squat Snatch

Back Squat
5-5-5+
These are percentage based squats. Percentages will be on the board.

Bent-over barbell row
5-5-5-5-5

Barbell good mornings
5-5-5-5-5