Week 5, Day 1
WEIGHTLIFTING
Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set.
(Mark your proper foot position and do 10 jerk lands with no weight in between sets. Have Coach watch.)
Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2. (1+1+1) x 3.
Clean Pulls: 4×3 @ 95-97% of best clean
THEN
3 Sets:
Strict Pull ups with wide grip x 10
Barbell step ups x 10 each leg. Perform all reps on right leg before switching to left leg.
1 arm db or kb farmers carry (aka suitcase carry): heavy. 50’ each way.
