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WEIGHTLIFTING 210606 - SUNDAY

Warm Up

Stretch/ Mobility


3 Rounds w/ Barbell or PVC

*Clean Grip

3 Down Up Shrugs

3 High Pulls

3 Muscle Clean

3 Clean Land (Quarter, Parallel, Full Squat)

3 Split Jerk/ Push Jerk


A. Clean and Jerk

20 Minutes to find 1rm!

(Try to focus on proper technique; take your

time!)

Start with 1-2 Reps @ 75% then slowly add weights after each successful lifts*

No more than 3 fails.


B. Front Squats

3 x 5 @ 50-60% of Today's Clean and Jerk*

3 seconds pause at bottom


C. Accessories

5 x 10

Chest supported DB Rows

Superset

10 Hammer Curls

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WEIGHTLIFTING 211121 - SUNDAY

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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