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WEIGHTLIFTING 210909 - WEDNESDAY

Warm Up

Stretch/ Mobility

3 Rounds with pvc or barbell

3 Clean grip High Pulls

3 Muscle Cleans

3 Squat Cleans

3 Push Jerks

3 Split Jerks


A. Jerks

2 Sets @ 65-70% of Jerks1 Push Jerk + 2 Split Jerks


-then-


3 Sets (build up to 80% of Jerk)1 Push Jerk + 1 Split Jerk


B. Clean Complex

2 Sets of 2 Complete Complex @ 65-70% of Cleans

1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid thigh + 1 Squat Clean


-then-


3 Sets (build up to 80%)

1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid thigh + 1 Squat Clean



C. Clean Pulls

5 Sets of 3 @ clean weight of the day



D. Accessories

3 Sets each

Max Pull Ups for 30 Seconds

10 Tempo Goblet Squats (3 Seconds descent/ 3 seconds ascent)

100m Farmers Carry

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