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WEIGHTLIFTING 210214 - SUNDAY

Warm Up

Mobility/ Stretch


2 Rounds

10 Good Mornings

10 Medball Cleans

10 Push Press w/ empty barbell

5 Power Snatch

(empty barbell, focus on speed, positioning)

 

A. Snatch

3 Snatch-grip Deadlifts + 2 Hang Power Snatch +1 Overhead Squat

4 x 1 @ 65% of OHS 1RM


B. Clean & Jerk

3 Squat Cleans + 1 Split Jerk

4 x 1 @ 65% of Cleans 1RM


C. Squats

Using 90% of 1RM

2 warm up sets (build to 70% of 90%)

Set 1: 3 @ 70% of 90% 1rm

Set 2: 3 @ 80% of 90%

Set 3: 3 @ 90% of 90%


D. Accessories

Knees-to-Chest (5 x 10)


-Superset-

Back Extensions (5 x 10)

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Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2

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