AM – Mobility

• Do a structured stretching program – 30-45 minutes

PM – Weightlifting

• 5 x 2 Halt Cleans 70% of C&J (3 second concentric rise to position 2, pause for 1, Squat Clean) Complete 4 out of 5 increase by 2.5kg next week
• 4 x 3 Push Jerk at 60% of C&J Make all 4 sets, go up 2.5kg next week
• 5 x 1 Deadlifts at 90%, go up 5 kg each week