MONDAY
08/09/14

Session 1

Track Session
400m
60 sec rest
3 sets

Rest 5 minutes

3 blocks

Session 2

Weightlifting

Snatch Pull + Snatch
65%; 70%; 75%; 80% x 3; 85% x 3

Hang Clean + Front Squat + Jerk
Take 7 sets up to 90%+

Strength
Back Squat
Build to a 2 rep max for the day then 5 sets at 90%

Barbell Walk Lunges (90/60)
10-1
DB Snatch (25/15)
1-10

*1 rep = Left arm + Right arm

Engine
For time:
50 KB Swings (24/16)
30 Toes-to-Bar
50 KB Swings (24/16)
30 Toes-to-Bar