WEIGHTLIFTING 211006 - WEDNESDAY

Warm Up

3 Minutes Bike/ Row (Easy Pace)

Stretch/ Mobility


2 Rounds

8 Medball Cleans

8 Strict Press w/ Barbell

8 Overhead Squats

8 Snatch Balance



A. Snatch

15 Minutes Heavy Snatch for the day

(does not have to be PR)

* 1:30-2:00 rest between attempts



B. Clean and Jerk

15 Minutes Heavy Clean and Jerk for the day

(does not have to be PR)

* 1:30-2:00 rest between attempts



C. Heavy Front Squats

Build to a heavy single in no more than 5 sets



D. Core/ Accessories

3 Rounds

100m Sprint

30 seconds max chin ups

30 seconds box step ups with double DBs(suitcase grip ) Right leg only

30 seconds box step ups with double DBs(suitcase grip ) Left leg only

30 seconds Heavy Russian KB Swings

60 Seconds rest between rounds

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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