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WEIGHTLIFTING 210613 - SUNDAY


Warm Up

Stretch/ Mobility


5 minutes Bike/ Row easy pace

-Then -


3 Rounds

8 Good Mornings with barbell

5 Medball Cleans

5 L/R DB Push Press

8 L/R Bird Dogs


A. Clean and Jerk

technique 1


Muscle Clean + Tall Clean + Jerk + Press in Split: (3+3+3+3) x 3 sets. Keep these light and work snappiness.



B. Clean and Jerk

Technique 2

Hang Power Clean + Front squat + Clean + Front Squat + Jerk: 4-5 working sets. Build to a challenging set! The jerk should be a struggle


C. Deadlifts

Clean Deadlifts with 5 second descent: 4x5 reps. Take 5 seconds to lower the bar down to the floor on every rep.



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