top of page
Search

WEIGHTLIFTING 14SEP21 - WEDNESDAY

Stretch/ mobility

3 Rounds w/ empty barbell

5 Muscle Cleans

5 Hang Power Clean

5 Push Press

5 Split Jerk


A. Push Press

5 sets of 4 reps

Build to challenging weight ~75% - 80% 1rm of jerks


B. Clean and Jerk Complex

2 Sets (warm up sets; build up weight)

2 Power Cleans + 2 Split Jerks

3 Sets (build to heavy for the day)

2 Power Cleans + 1 Split Jerk


C. Deadlifts on blocks (or plates)

5 sets of 3 reps (weight from today's heavy weight)


D. Core3 Sets20 weighted sit ups30 Russian Twists10 DB Bent Over Rows

34 views0 comments

Recent Posts

See All

WEIGHTLIFTING 211124 - WEDNESDAY

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

WEIGHTLIFTING 211121 - SUNDAY

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

bottom of page