Weightlifting 201101-Sunday

Snatch

1 hang snatch pull +

2 hang snatch (squat)

5x1 @70%

Cleans

1 hang clean pull +

2 hang power clean+

2 split jerk

4x1 @70%

Do not go over your %

Focus on on technique.

Front squat tempos

5x4 @65/70%

4/0/1/0

Focus on keeping core tight,

Keep elbows up, and drive off your heels.

Accessories

Barbell bent over rows

4x10/15

Superset

Supinated pull-ups

4x5/8 reps

“Push yourself, because no one else is going to do it for you.”