WEIGHTLIFTING 210329 - SUNDAY

Warm Up

Stretch/ mobility

3 rounds with empty barbell

5 Muscle Snatch

5 overhead squats

5 hang power clean

5 split jerks


A. Snatch

(every 1:30 for 5 Rounds @ 70% of 1rm of Snatch)

1 Hang Snatch + 1 High Hang Snatch + 3 OHS


B. Clean and Jerks

(4x3 @ 65% of clean and jerks)

1 Squat Clean + 1 Split Jerk


C. Front Squats

(5 sets to find heavy front squat for the day)


D. Accessories

Hip Thrust

5x10

Hip extensions

5x10

11 views0 comments

Recent Posts

See All

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