WEIGHTLIFTING 211020 - WEDNESDAY

Updated: Oct 20, 2021

Warm Up

Stretch/ Mobility


3 Rounds

3 Clean Grip Shrug and Pull

3 Muscle Clean

3 Power Clean

3 Push Press

3 Split Jerks



A. Press

Push Press

Work up to heavy double within 5-6 sets



B. Clean Complex

Power clean + Pause Split Jerk:

(2+2)x 3, (2+1) x 3.

Work up in weight through the course of the 6 sets, but keep the movements snappy and perfect mechanics.




C. Squats

Back Squats

5x4 building up to 80% of max




D. Accessories

3 sets each

20 Weighted sit ups

45 seconds - 1 minute per side forearm side planks

10 DB Flies

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