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