snatch grip deadlift use your maximum snatch for 3 sets of 5
push press 3 sets of 5 with about 80% of your best push press (try to go up at least 5kg from last week)
jerk steps use your maximum clean and jerk for 3 sets of 10 with each leg
To do these, take a barbell on your back as if you were getting ready to do a back squat then step forward far enough to put your legs in the same position as they are in when you do a jerk. Take care to keep the same leg geometry as in a good jerk, front shin not past vertical, back thigh vertical or almost vertical. Step forward, then recover by bringing the forward foot back to the midline just like you recover from a jerk. In effect you will be taking a step forward then a 1/2 a step back.
if you have a way to set up 2 different squat stands, one on each side of the room you can do it that way, walk toward the second set of stands, rack the bar, then walk back. Or you can simply take 10 steps in one direction, turn around, and walk back to the original set of stands or rack. Make sure you take the same number of steps with each leg.
single leg good mornings 4 sets of 10 (10 with each leg is one set)
sled drags 4ea 20 yard trips OR 4 sets of 20 single arm KB swings
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.