SATURDAY
12/07/14

WEIGHTLIFTING

Split Jerk Prep

For controlled dip and drive Click here
For stabilization and consistency of footwork Click here

Split Jerk; 15 minutes to build to a heavy single

STRENGTH
Bench Press
Over 5 sets build up to a set of 5 reps @ Bodyweight/0.75 Bodyweight

then

3 minutes – Max effort Bench Press @ Bodyweight/0.75 Bodyweight
Rest 3 minutes
3 minutes – Max effort Strict HSPU
Rest 3 minutes
3 minutes – Max effort Kipping HSPU

ENGINE
At recovery pace
1000m row
1000m run
800m row
800m run
400m row

or

Easy 5k run