Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Clean and Jerk. 5 (sets) x 5 (reps). Reduce the weight a little this week, but increase the reps. You will find the extra 2 reps place a different stimulus on the body. Focus on being explosive for every rep and making your 5th rep look as smooth and fast as the first.
2. Front Squat. 10 x 3. Start each set on the minute and use the same weight used for the 3 x 10. The focus here is on moving fast. Step up to the rack complete 3 reps quickly with a relatively light weight so you can use perfect form for each rep.
3. Bench. 4 x 8. Focus on driving the weight off your chest quickly and keeping your hips on the bench.
Complete 4 rounds as quickly as possible of 7 power snatches (95#), 14 lateral jumps over the bar, and 21 situps. The power snatches need to initiate below the knee if you are using metal plates. A lateral jump starts standing side on to the bar, jumping over with two feet, landing and jumping back is one rep. The situps are full situps and your legs should be in the butterfly position (feet together, legs apart as if in a groin stretch). Touch the ground above your head to start and finish by touching your toes. Stretch: Shoulders, chest, hip complex, calves, quads and hamstrings.