• sonny057

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

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Weightlifting 210117 Sunday

Clean 1 power clean+ 2 hang power clean + 2 push jerk 3x1 @80% Front squat 4x4 @80% Clean pulls 3x3 @90% 3x1 @100% CORE 4x15 dead hang leg raise Accessories 5x5 dB bench Rest 30 5x20 push-up

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