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WEIGHTLIFTING 210922 - WEDNESDAY

Coach Stretch

3 Rounds with Barbell

3 Clean Pulls

3 Muscle Cleans

3 Hang Squat Cleans

3 Push Jerks

3 Split Jerks


A. Jerk Complex

3 Sets

1 Push Jerk + 2 Split Jerks

-then-

3 Sets

1 Push Jerk + 1 Split Jerk

*build to heavy on last 3 sets


B. Clean Complex

2 Sets of 2 of the Complex

*1 Clean Deadlift to Mid-shin + 1 Clean Pull + 1 SQUAT Cleans

-then-

3 Sets of 1 of the Complex

*build to heavy on the last 3 sets


C. Deadlift/ Pulls

5 Sets @ 95% of best clean for the day

3 Clean Deadlift + Shrug


D. Core/ Conditioning

3 Sets each

30 Seconds max reps of Pull ups

30 Seconds max reps of Goblet Squats (moderate weight)

100 Feet Heavy Farmers Carry

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