WEIGHTLIFTING 210221 - SUNDAY

Warm up

Mobility/ stretch


2 Rounds

5 tempo ohs

10 plate overhead walking lunges

10 sec dead hangs

10 scapular pull ups

A. Snatch

4 x 1 @ 70%

2 power snatch + 1 squat snatch


B. Clean and Jerks

4 x 2 @ 70% of push press


1 high clean pull + 1 squat cleans + 1 split jerk

*focus on technique


C. Squat

Use 90% of 1RM as measure


Warm up sets

build to 75%

2-3 reps


Set 1: 5 @ 75% of 90%

Set 2: 3 @ 85% of 90%

Set 3: 1+ @ 95% of 90%

D. Accessories

5 x 20

Weighted Ab Mat Sit Ups w/ med bal

*choose weight wisely


4 x 100m

Dual DB (or KB) Overhead Walk


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