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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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WEIGHTLIFTING 211124 - WEDNESDAY

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

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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