WEIGHTLIFTING 210714

WARM UP

3 Minute Bike or Row


Stretch/ Mobility


Then

3 ROUNDS w/ PVC or Barbell

3 Muscle Snatch

3 Snatch Balance

3 Sotts Press

3 Hang Squat Clean

3 Split Jerks


A. Snatch

Find Heavy Single for the day (15 Minutes)

Does not have to be a pr! Aim for 90-95% of your max!


B. Clean and Jerk

Find Heavy Single for the day (15 Minutes)

Does not have to be a pr! Aim for 90-95% of your max!


C. Squats

Back Squats 3 x 5 (75-80% of 1RM)

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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