Weightlifting 10252020-Sunday

Snatch Complex

1 hang snatch + 1 squat snatch + 2 ohs

@75% of 1 Rm snatch

4x1

Tng (working on grip endurance)

Clean

1 hang squat clean + 2 front squats + 2 split jerks

@75% of 1 Rm cnj

Clean dl

3x3 @90%

3x1 @95%

Accessories

Hammer curls

4x20

Superset

Supinated ring rows

4x20


“Another thing about pain - it renders you

incapable of bulls**t“


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Sunday 201129-Sunday fun day

Clean n jerk focus 1 power clean + 2 low hang squat clean W/ 2 sec pause 4x1 @70% of squat clean Jerk 2 push press + 4 split jerk w/ dip pause 4x1 @70% Clean pull 3x4 @80% of clean Core 4x15/20 hollow

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