WEIGHTLIFTING 210207 - SUNDAY


Warm up

Mobility/Stretch


2 Rounds

10 prisoner squats

10 good mornings

20ft DB OH Walk (L/R)

10 second Dead Hangs


A. Snatch

1 Power Snatch - 1 Hang Snatch

5 x 1 @ 70% of max snatch


B. Clean and Jerk

1 Squat Clean - 2 Push Jerks

5 x 1 @ 65% of max Split Jerks


C. Back Squats

Using 90% of 1rm

2 warm up sets (build up to working weight)


First set: 5 @ 65% of 90%

Second set: 5 @ 75% of 90%

Third set: 5+ @ 85% of 90%


D. Accessories - Core

Planks

5 x 45 seconds

Rest 1 minute between sets

Supermans

5 x 10

26 views0 comments

Recent Posts

See All

WEIGHTLIFTING 210613 - SUNDAY

Warm Up Stretch/ Mobility 5 minutes Bike/ Row easy pace -Then - 3 Rounds 8 Good Mornings with barbell 5 Medball Cleans 5 L/R DB Push Press 8 L/R Bird Dogs A. Clean and Jerk technique 1 Muscle Clean +

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your