Week 4 of 6: Wednesday
Weightlifting
6 Sets
2 Snatches
Rest 2.5 Minutes Between Sets
Begin @ 65% of Max Snatch & Increase to Max 90%
Strength
Snatch Grip Romanian Deadlifts
1 x 5 @ 85%
2 x 5 @ 90%
2 x 4 @ 95%
% Based Off Max Snatch
Weighted GHD Sit-ups
5 x 10 Reps
Conditioning*
Run Intervals (Meters)
2000 + 400
1600 + 400
1200 + 400
Work:Rest 1:1*
Perceived Effort Pace for the 2000, 1600, & 1200 Meters: 6-7
Perceived Effort Pace for the 400 Meters: 3-4
*The 400s are an easy run and should be done immediately after the main run. Your rest time will be based on the main run. For example, if the 2000 meters on the first interval takes you 9 minutes, you will rest 9 minutes before starting the second interval (1600 + 400).
