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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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