WEIGHTLIFTING 210224 - WEDNESDAY

Warm up

Stretch/ Mobilty

2 Rounds

8 Tempo Air Squats

5 L/R DB Push Press

5 L/R Reverse Lunges with Twist

8 Strict Pull Ups (Or Ring Rows)

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A. Snatch

2 warm up sets

then

3x3

@ 70% of Snatch moderate load

Low Hang Squat Snatch

B. Clean and Jerk

2 warm up sets

then

3x1

@ 70% of Clean and Jerk

moderate load

2 Low Hang Power Cleans + 2 Push Jerks

C. Deadlifts

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

Weighted Planks

5 x 45 Seconds

(Rest 1 minute between sets)