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WEIGHTLIFTING 211003 - SUNDAY

Stretch/ Mobility


3 Rounds w/ empty barbell

5 Medball Cleans

3 Hang Power Cleans

3 Front Squats

3 Push Press

3 Split Jerk


A. Pressing Warm Ups

Seated Barbell Z-Press

5 sets of 3 Reps

*add weight each set


B. Split Jerks

Pause Split Jerks

5 Sets of 3 Reps

*keep light/ pause

3 Seconds at split position


C. Power Cleans

3-3-2-2-2-1-1

*build to heavy power clean for the day!


D. Deadlifts Pause Snatch Grip Deadlifts

5 Sets of 1

*10 seconds pause at mid-thigh/ Build to 110% of Snatch


E. Core/ Conditioning

3 Sets each

20 weighted sit ups

30 Slow Russian Twists

10 Reverse DB Flies

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WEIGHTLIFTING 211121 - SUNDAY

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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