Weightlifting 201021- Wednesday

Updated: Oct 21, 2020

Snatch

2 power snatch + 1 squat snatch

4x1 @75% of power snatch

Clean

2 power clean + 1 clean

4x1 @75% of power clean

Back squat tempo

3x5 4/2/1/0

70 % of back squat

keep chest up and core tight through out the squat.

Accessories

DB strict press

4x8/10

Superset w/

Reverse flys

4x8/10


”some people think it’s dangerous to

lift weights, but it’s more dangerous to be weak.”


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A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2