top of page

WEIGHTLIFTING 210228 - SUNDAY

Warm up


Stretch/ Mobility

3 minutes Bike or Row

-then-

2 Rounds (pvc pipe or empty barbell)

8 Muscle Snatch

8 Overhead Squat

5 Sotts Press

5 Snatch Balance

 

A. Snatch

10 Minute EMOM @ 40% ~ 50% of Snatch


1 Squat Snatch + 2 Hang Squat Snatch


B. Clean and Jerks

4x1 @ 65%~75% of Clean


1 Hang Squat Clean + 2 Push Presses


C. Squats

deload week


2 warm up sets (build to 40% of 90% of 1RM)

Set 1: 5 @ 40% of 90%

Set 2: 5 @ 50% of 90%

Set 3: 5 @ 60% of 90%


D. Accessories


3 x 5 seated box jumps

5 x 45 seconds Double KB Front Rack Hold

15 views0 comments

Recent Posts

See All

WEIGHTLIFTING 211124 - WEDNESDAY

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 –

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

Yorumlar


bottom of page