WEIGHTLIFTING 210210 - WEDNESDAY

Warm Up


Mobility/ Stretch


2 Rounds

8 Tempo Overhead Squats

5 Sotts Press

8 Hollow Rocks

10 Second Handstand Hold

A. Snatch

3 Squat Snatch (Singles)

5 x 1 (Build to 70% <last set> of 1rm)


B. Clean & Jerk

2 Power Cleans - 2 Split Jerks

5 x 1 (65% of Split Jerks)


C. Deadlifts (Clean Grip)

Use 90% of 1RM

2 warm up sets (build to 65% of 90%)

Set 1: 5 @ 65% of 90% 1rm

Set 2: 5 @ 75% of 90% 1rm

Set 3: 5+ @ 85% of 90% 1rm


D. Accessories


DB Rows

3 x 10 (each side)


Farmers Walk/ Carry

3 x 100m (as heavy as possible)

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