top of page

WEIGHTLIFTING 210822 - SUNDAY

3 Minutes Bike

Stretch/ Mobility


3 Rounds w/ empty barbell

5 Clean Grip High Pulls

5 Muscle Cleans

5 Hang Power Cleans

5 Push Jerks

5 Pausing Split Jerks


A. Split Jerks

3-2-2-1-1-1

*Work up to a heavy single


B. Power Clean

3-3-2-2-2-1

*Work up to a medium load. Focus on Speed


C. Clean Pulls

3 sets of 3 reps @ 90% of 1rm Clean


D. Accessories/ Conditioning

3 Sets each

Max Strict Pull Ups in 30 seconds (use bands to scale)

Weighted Hip Extensions on GHD

100ft Heavy Farmer's Carry

25 views0 comments

Recent Posts

See All

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

Комментарии


bottom of page