• sonny057

Weightlifting 201216 Wednesday

Snatch focus

1 snatch high pull ( slight elbow bend)+ 1 low hang power

2x1 @90/95 %of power snatch

Then

12 mins to find heavy single complex

Over head stability

2 BTN push press + 1 snatch balance + 2 ohs w/ 2 sec pause on the bottom

2x1@ 90% of snatch

Then

10 mins to find heavy single snatch balance for the day

Snatch grip DL

3x1@100%

2x2 @110%

Core

Dead hang leg raise (hold)

20 sec on 30 off

X4

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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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