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WEIGHTLIFTING 210418 - SUNDAY


Focus will be on Clean and Jerks

Stretch/ Mobility


Warm Up


2 Rounds

8 Medball Cleans

5 Hang Power Clean with Barbell

5 Push Press

5 Split Jerk


A. Clean and Jerk

5 minutes to warm up (1-2 reps building to 70% ~ 75%)

10 minutes to find your heavy clean and jerk for the day (about 90% - personal best match)

*Squat or Power and Push Jerk or Split Jerk(focus on strong pulls, speed, and stablizing the core to keep the barbell in the overhead position)



B. 5 Front Squats

Every 1:30 for 5 Rounds @ 45% ~ 50% of the day's heavy weight


C. Accessories

Dual DB or KB Overhead Walking Lunges (lightweight)

5 x 12


Superset

Farmer's Carry (50 ft)

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