top of page

WEIGHTLIFTING 210425 - SUNDAY

Warm Up

Stretch/ mobility

3 minutes Bike/ Row


2 Rounds

8 Low Hang Power Snatch

5 Tempo OHS

8 Muscle Cleans

5 Split Jerks


A. Snatch

Squat Snatch

Two warm up sets building to 75~ 80%

Then 3 x 2 @ 80~90% (singles)


B. Cleans

2 Low Hang Squat Cleans + 1 Push Press

4 x 1 @ 70~75%


C. Accessories

Reverse Hyperextension

3x10


Superset

Hollow Hold

:45 seconds - 1:00

18 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 –

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

Commentaires


bottom of page