WEIGHTLIFTING 210516 - SUNDAY

Warm Up

Stretch/ Mobility

2 Rounds

8 Med Ball Cleans

8 Scapular Pull Ups/ 10 Seconds Dead Hang

10 Push Press w/ empty barbell

10 Split Jerks

A. Snatch

4 Sets @ 45~50% of 1rm

1 Snatch Grip High Pulls + 1 Hang Snatch + 1 High Hang Snatch + 1 Snatch Balance

B. Clean and Jerks

5 Minutes to build to 75% of 1rm Clean and Jerk

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

C. Front Squats

3 sets x 5 reps @ 90% of Clean and Jerk weight

D. Core

5 x 10

Ab mat Sit ups w/ medball