WEIGHTLIFTING - Mi 26.05.21

A:

3 Position Muscle Snatch

+ Pause Overhead Squat

+ Snatch Balance, pick load

Every 2 mins for 8 mins.


B: 5x 3+3

Snatch First Pull 3-3-3-3-3,

Snatch High Pull 3-3-3-3-3,


Start @ 85% of snatch Increase weight every Round Aim to not rest between the first pulls -Pause for 1sec at the knee on the first pulls


C: 3x 3+2+1

Hang Clean Pull @ Above Knee 3-3-3,

Hang Clean (From Above The Knee) 2-2-2,

Jerk 1-1-1,


3 x 3+2+1 @ ascending to a heavy set for the day Start at 75% of 1RM Squat Clean


Accessory Work

4 rounds for time of:

16 Alt. Front Rack Rev. Lunges, pick load

20 Banded Tricep Extensions

10 Dumbbell Hammer Curls, pick load

20 Db Bent Over Rows, pick load

10 Dumbbell Hammer Curls, pick load

20 Db Bent Over Rows, pick load


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