Tuesday 140107

-Olympic Lifting/Power-

A. Power Snatch, 70% x3 (reps) x5 (sets), rest 1 minute b/w sets

B. (Split) Jerk, 75% x3 (reps) x4 (sets), rest 1 minute b/w sets
Use jerk boxes if you have them

-Conditioning-

Complete three (3) rounds of the following sequence:

C1. Weighted Front Rack Barbell Step ups (20 inch box) x 10 reps
Rest 45 seconds
C2. Strict Handstand Push ups + Kipping Handstand Push ups x Max reps
Rest 45 seconds
C3. Barbell Good Mornings x 15 reps
Rest 45 seconds
C4. Glute-Ham Sit ups x 15 reps (add weight if possible)
Rest 45 seconds

Use a moderate load for the step ups and good mornings and not just the bar. For the handstand push ups, one set is starting out with strict and finishing with kipping, without coming off the wall (Use an ab mat inside of two blue bumpers, green bumpers if downtown).

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