top of page
Search

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

50 views0 comments

Recent Posts

See All

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

WOD 211117 - WEIGHTLIFTING

Warm Up Stretch/ Mobility 3 Rounds 5 Strict Press with Barbell 5 Overhead Squats with Barbell 8 Push Ups 5 Broad Jumps A. Push Press 4 Sets X 10 Reps @70% @ 1rm Push Press B. Snatch Balance to Overhea

bottom of page