Weightlifting:
A) On Toe Split Jerk: 40-50/5*3 sets
B) Power Jerk + Split Jerk + Jerk Grip OHS: 60/2+2+2, 70-75/1+1+2*4 sets
C) Jerk Dips:100-105/5*3 sets
Strength:
A) BS: 5×3 every 90 sec @ 80%
B) Bench Press: 5×5 AHAP
C) Deahang Pullup: 3×10
Developing Power & Strength through the use of the Olympic Lifts.
