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WEIGHTLIFTING 211013 - 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. Split Jerks

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

Build to heavy single for the day/ focus on speed and footwork


B. Clean and Jerk Complex

2 Sets @ 75% of 1RM Clean

2 Clean Pull + 1 Clean + 1 Push Jerk

then

3 Sets building up to 90% *go by feel!

1 Clean Pull + 1 Clean + 1 Push Jerk


C. Deadlift

5 Sets @ 95% of 1rm Clean

3 Deadlift + Shrug


D. Accessories

3 Sets each

30 Seconds max reps Ring Rows

10 L/R Cossack Squats

100 ft Dual DB OH Carry

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WEIGHTLIFTING 211121 - SUNDAY

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