5-21-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch – (1+1) x 4 sets
Snatch – 75% x 2 x 5
Snatch pull – 85%x3, 90%x3, 95%x3
Snatch push press + OHS – 5 x 2+1

STRENGTH

Push Press, 5-5-5-5-5

CONDITIONING

Push up – 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Chin ups- 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Sit ups – 2 min max
rest 10 sec
Dips – 2min max