5/10 Friday
Fitness
A1. Alternate DB Press; 8-10/arm x 3 sets, Rest 30 seconds
A2. Dumbbell Walking Lunge; 20 steps, Rest 30 seconds
A3. Turkish Get-Up; 2/arm, Rest 30 seconds
A4. Prone Plank Hold; 45-60 seconds, Rest 30 seconds
+
Four sets for times of:
Row 250 Meters ALL OUT
10 Box Jumps (step down)
Rest 90 seconds
Performance
A. Take 15 minutes to build to a heavy Snatch.
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 3 reps
*Set 5. x 3 reps
*Set 6. x 2 reps
*Set 7. x 5 reps
*Set 8. x 5 reps
*Set 9. x 5 reps
*Set 10. x 5 reps
Rest 2 minutes between sets.
Increase loads used last week by 5-7%.