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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

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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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