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WEIGHTLIFTING 210310 - WEDNESDAY

Warm-Up

Mobility/ Stretch

3 Minutes Bike or Row (easy pace)


2 Rounds (empty barbell)

5 clean-grip high pulls

5 muscle clean

5 hang squat clean

5 front squats

5 split jerks


Max Out Week


A. Clean & Jerk:


5 minutes warm up lifts

lift 1-2 reps 40%-50%-60%

10 minutes

find heavy Clean and Jerk (3 misses max)


B. Front Squats:

4x5 (65%~70% of the day’s max snatch)


*3 Seconds Pause on bottom


C. Accessories


5x 45 sec Planks

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WEIGHTLIFTING 211121 - SUNDAY

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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