WEIGHTLIFTING 210512 - WEDNESDAY

Warm Up

Stretch/ Mobility

3 Rounds w/ PVC or empty barbell

5 Hang Muscle Snatch

5 Snatch Balance

5 Overhead Squat

5 Hang Muscle Clean

5 Front Squats

5 Split Jerks

A. Snatch (squat or power)

5 Minutes to build to 75% of 1rm Snatch

Then:

Set 1: 2 @ 75%

Set 2: 2 @ 80%

Set 3: 1 @ 85%

Set 4: 1 @ 90%

(Scale: increase weight each set by 5-10 lbs. If you miss or fail lift, stay at previous successful percentage)

B. Clean and Jerk

4 Sets @ 75%

2 Clean Grip Deadlift + 1 High Hang Squat Clean + 1 Split Jerk

C. Accessories

3 sets

10 Front Rack Lunges (empty barbell or lightweight)

3 sets

5 Tempo Hanging Leg Raises (4 Seconds raise - 1 Second hold)