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WEIGHTLIFTING 210825 - WEDNESDAY

Coach Stretch

Overhead Squat Mobility


3 Rounds w/ barbell or pvc

5 Hang Muscle Snatch

5 Overhead Squats

5 Snatch Balance

5 Hang Squat Snatch w/ 3 seconds pause at bottom


A. Snatch Balance

3-2-2-1-1-1

* Increase to moderate/ heavy weight each set


B. Snatch Complex

1 Power Snatch + 1 Squat Snatch

5 sets @ moderate weight

*focus on consistency of speed under the bar


C. Front Squats

1 Pause Front Squats + 1 Front Squats

5 sets (build to 85%-90% of 1rm front Squats)

3 seconds pause at bottom


D. Core/ Conditioning

3 Sets each

30 seconds Hollow Hold into 20 V-Ups

- 10 Back Extensions (scale: Good Mornings with barbell)

- 10 Minutes of Rowing or Air Bike @ 65-75% effort

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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

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