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WEIGHTLIFTING 210801 - SUNDAY

5 Minutes Easy Pace Bike/ Row

Stretch/ Mobility


3 Rounds w/ PVC or barbell

3 High Hang High Snatch Pulls

3 Hang Power Snatch

3 Snatch Balance

3 Sotts Press

3 Squat Snatch


A. Snatch Complex 13 Sets @ 45%~55% (Light, treat as warm up)

3 High Hang Muscle Snatch + 3 Snatch Push Press + 3 Overhead Squats


B. Snatch Complex 23 Sets (Build to 75%)1 Slow Snatch Deadlift (3 seconds up) + 1 High Hang Squat Snatch + 1 Snatch


C. Snatch

4 Sets of 1 Rep (Add from Last Complex)


D. Box Front Squats

3-3-2-2-1-1-1 (Build to Heavy [80%~85% of Front Squats])


Superset

10 Reps of Double Heavy KB Deadlifts

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WEIGHTLIFTING 211124 - WEDNESDAY

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 –

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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