WEIGHTLIFTING 211107 - SUNDAY

Stretch/ Mobility

3 Minutes Bike/ Row Warm Up

3 Rounds with empty barbell

5 Clean High Pulls

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

A. Back Squats

Set 1 – 70% – 5 Reps

Set 2 – 75% – 5 Reps

Set 3 – 80% – 5 Reps

Set 4 – 80% – 5 Reps

Set 5 – 75% – 5 Reps

Set 6 – 70% – 5 Reps

B. Hang Cleans (Squat)

5 Sets x 3 Reps

Build to 80% of 1rm Cleans

C. Pull Complex

3 Deadlift to Knees + 3 Hang Pulls + 3 Pulls (Clean Grip)

5 Sets x 1 Complex (build to 90% of Cleans)

D. Weighted Good Mornings

5 Sets of 3 Reps

Increase weight each set