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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 – 80% – 6 Reps

Set 5 – 80% – 6 Reps

Set 6 – 80% – 6 Reps


B. Clean

Set 1 – 70% – 3 Reps

Set 2 – 75% – 3 Reps

Set 3 – 75% – 3 Reps

Set 4 – 75% – 3 Reps


C. Clean High Pull

Set 1 – 90% – 5 Reps

Set 2 – 100% – 5 Reps

Set 3 – 105% – 5 Reps

Set 4 – 110% – 5 Reps

Set 5 – 110% – 5 Reps


D. Seated Plyometric Box Jumps

5 x 5* focus on exploding on the jump/ adjust box height so you won't land on the box in a squat

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