WEIGHTLIFTING 211103 - WEDNESDAY
Stretch/ mobility
3 Rounds with empty barbell
10 Barbell Good Mornings
5 High Hang Power Snatch
5 Tempo Front Squats
10 Bird Dogs
A. Pause Front Squats
4 sets of 3 reps @ 80% of 1rm Front Squats
(Pause 3 seconds @ bottom)
B. Power Snatch
4 sets of 10 reps @ 70% of 1rm Snatch
(Singles; build to 70% if necessary)
C. Clean Grip Deadlifts
5 sets of 10 @ 70% of Cleans
(Touch and go as much as possible)
D. Plyometric Box Jumps
6 sets of 10 with box/ plates @ knee height
(Focus on keeping torso upright, load and explode through the hips, land on box/ plate on WHOLE feet)
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