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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)

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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

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