5-6-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 3 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
Jerk dip squat – 4 x 3

This is a back-off week. Reduce weights on power snatch/OHS, jerk complex and jerk dip squats by 10% from last week.

STRENGTH

5 rounds for Load
Power Snatch + Overhead Squat

CONDITIONING

“HELEN”
3 Rounds for time of:
Run 400 m
21 Kettlebell Swings, 53/35
12 Pull ups

WEEKLY ENDURANCE WORK (EXTRA)

DAY 1 – Run: 8 x 20:10
DAY 2 – Run: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
DAY 3 – Run: 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio