Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
With empty barbell:
10 bent over rows
5 presses
5 push jerks
5 split jerks
5 good mornings
Four arm stretch from back rack
10 front squats
Workout Warmup:
Strict Press, on the two min.
5@75%-3@85%-2@90%-1@100%- 1@100+%
Workout
15 Min. AMRAP
30 Double Unders (2x singles)
15 Shoulder to overhead (115/75) RX+ (135/95)
150 m run
15 Toes to Bar
Lift:
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch
This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.
B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift
Immediately followed by…
Every 90 seconds, for 7:30 (5 sets):
Speed Deadlift x 2 reps @ 75%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Three sets of:
Hip Extension on GHD Machine x 10 reps
L-Sit x 20 seconds
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Skill:
Do "D" of lift program