WEIGHTLIFTING 211124 - WEDNESDAY
- CrossFit Latte Stone
- Nov 23, 2021
- 1 min read
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
This is a well-structured and balanced workout plan, combining mobility, strength, and explosive movements effectively. The progression in back squats and cleans looks great for building both power and technique, while the accessory work supports stability and injury prevention. It’s clear this routine is designed for steady performance gains. Staying consistent with such programs can be challenging, especially when balancing other responsibilities, and an online class helper can support better time management so individuals can stay committed to both fitness and academic goals.
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