Week 2 of 6: Wednesday
Weightlifting
7 Sets
1 Pause Snatch (Pause Right Above the Knees For 3-4 Seconds)
Rest 2 Minutes Between Sets
Begin @ 65% of Max Snatch & Increase to Max 83%
Strength
6 Sets
2 Drop Snatches
2 Overhead Squats
@ 65% of Max Snatch
Weighted GHD Sit-ups
5 x 6 Reps
Conditioning
Run Intervals
1200, 800, 400, 800, 1200
Pace: Perceived Effort 6-7
Work:Rest 1:1
Conditioning
20-35 Minute Easy Run With Moderately Heavy Slamball
Run as long as you can with the slamball. When you need to drop it, drop it and continue running without it. Run without the slamball the same amount of time you ran with it. For example, your 30 minutes can look like this:
5 min run w/ slamball, 5 min run w/o slamball
7 min run w/ slamball, 7 min run w/o slamball
4 min run w/ slamball, 4 min run w/o slamball
