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Wednesday January 12 2011
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Kara jerk
  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
5 sandbag halfmoons/side - 25% BW
5 pull-ups

Add weight from week 3 to the high-pulls and clean & jerk complex.

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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