WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 3 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 4 sets
Hang snatch high-pull, flat-footed – 3 x 4
Front squat – 5 x 3 with last week’s weight
Reduce weight on clean & jerk complex and high pull by 10% from last week.
CONDITIONING
5 rounds of:
Double Under Practice – 1 min on / 1 min off
Bottom-to-bottom Tabata Squats
Immediately following last interval…
1 mile run
Check out this old school video of Coach Glassman and Annie Sakamoto…Love this shit
