WEIGHTLIFTING
Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3
On the jerk balance, have the barbell in the front rack position and feet in half split position. The focus is on getting the front foot out WITHOUT your momentum going forward! Keep your weight centered on your hips rather than heavy on the front leg.
Pause Dip+ Dip+ Jerk: (1+1+1) x 4. Work up in weight through the 4 sets but keep the focus on technique and positioning.
Power clean+ Clean+ Jerk (1+1+1) x 5.
Snatch pull: 4×4 @ 85-90% of best snatch
THEN
Three Sets of:
GHD WT’D Sit-Ups x 20
Side planks x 60 sec each side.
DB Flies x 10
