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

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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