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WEIGHTLIFTING 210901 - WEDNESDAY

Stretch/ Mobility

3 Minutes Row or Bike


Warm Up

3 Rounds w/ Barbell

3 Snatch High Pulls

3 Muscle Snatch

3 Snatch Balance

3 Hang Squat Clean

3 Split Jerks


A. Snatch15 Minutes to work up to 75~85% of 1RM


B. Clean and Jerk15 Minutes to work up to 75~85% of 1RM


C. Front Squats

Build to 3 Singles at 1RM of Cleans


D. Core

3 Sets each

15 GHD Sit Ups


20 Bentover DB Rows

1 Minute Weighted Plank


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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 –

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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

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