WEIGHTLIFTING 210912 - 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 GHD100ft Heavy Farmer's Carry

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