• sonny057

Weightlifting 201220 Sunday

Clean n jerk focus

1 power clean + 1 low hang squat clean

W/ 2 sec pause

2x1 @90-95% of squat clean

Then

12 mins to establish heavy single complex for today

Jerk

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

2x1 @90/95% of push press

Then

10 mins to establish heavy split jerk for the day

Clean pull

2x2 110%

3x1 115%

Core

4x20/25 Superman


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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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