top of page

Weightlifting 201213 Sunday

Clean n jerk focus

1 power clean + 2 low hang squat clean

W/ 2 sec pause

4x1 @80/85% of squat clean

Jerk

2 push press (no pause )+ 3 split jerk w/ dip pause (2 sec)

4x1 @80/85% of push press

Clean pull

3x3 100% of clean

2x2 110%

Core

4x20 Superman

Accessories

DB incline bench

3x10/15

Rest 20 sec

DB rows

3x10/15

25 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 –

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

bottom of page