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)