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WEIGHTLIFTING 210428 - WEDNESDAY

Warm Up

Stretch/ Mobility


3 Rounds

5 L/R Reverse Lunges with Thoracic Twist

5 L/R Push Press (Moderate DB/ KB weight)

5 Power Snatch w/ Barbell

10 Seconds Handstand Holds


A. Snatch

4x1 (65%~70% of 1RM of Snatch)

2 Pause Low Hang Snatch-Grip High Pulls + 1 Hang Snatch


B. Split Jerks

4x3 (70%~75% of 1RM Split Jerk)

Split Jerk (with 3 seconds Pause at Barbell Overhead)

* Focus on Locking out, balance, and keeping core tight.


C. Accessories

Pause Goblet Squats (moderate weight; 5 seconds pause)

3x5


Bulgarian Split Squats (with two light db/kb; "suitcase" grip)

3x6

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