5-8-13

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