WEIGHTLIFTING 210526 - WEDNESDAY

Updated: May 26, 2021

Stretch/ Mobility

Clean and Jerk Focus


3 Rounds w/ Barbell or PVC

*all from clean grip/ high hang position

3 Up/ Down Shrug (powerful jump)

3 Elbows High and Outside

3 Muscle Clean

3 Clean Land (power/ quarter/ parallel)

3 Split Jerk


A. Clean and Jerk Complex

10 EMOM @ 45-50% of 1rm of Clean and Jerk

1 High Pull + 1 Hang Power Clean + 1 Hang Squat Clean + 2 Split Jerk


B. Front SquatsTempo Front Squats

(3-1-1-1)4 sets of 3 @ 50-60% of Squat Clean


C. Core/ Accessories

Chest Supported Dumbbell Row

4 x 10


superset

10 Reverse Curls w/ empty barbell

40 views0 comments

Recent Posts

See All

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 –

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