WEIGHTLIFTING 210616 - WEDNESDAY

Warm Up

Stretch Mobility


2 Rounds

Broad Jump + Vertical Jump + Broad Jump + Vertical jump

(Make these quick. Don’t reset before each jump. Be explosive!!)

20 jumping lunges

10 L seated Double DB Strict Press


A. Light Snatch Complex

3 Sets

3 Muscle Snatch + 3 Pause OHS:

Keep this light with perfect mechanics.


B. Snatch Complex

4 Sets

1 Power Snatch + 1 Snatch Balance + 1 OHS + 1 Snatch

Build to 65~70% of Snatch 1rm


C. Front Rack Box Squats

3-3-2-2-1-1-1

(Choose box/ bench height that allows you to go below parallel: Build to heavy for the day.)


Superset

10 Goblet Squats (break below parallel)

33 views0 comments

Recent Posts

See All

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

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