Weightlifting 201111-Wednesday

Snatch

1 squat snatch + 2 hang power

4x1 @75% of snatch

Clean

1 power clean + 2 hang squat clean

4x1 @75% of power clean

Snatch grip DL

3x2 @95%

Press

2 strict press + 4 push press w/ neg descend.

4x1 @60-65% of strict press

Accessories

Db arm Single bent over rows

3x8 each arm

Super set w/

Scapula pull-ups

3x12

Weighted Planks

Every 90

4x30 secs

“a choice is effort”

34 views0 comments

Recent Posts

See All

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 –

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