Weightlifting - Mo 30.11.20

Warm-up

5 sets

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk


* 1 Front Squat after every rep.

Build load over the five sets


A: Split Jerk

2x3 Reps @ 80% of Split Jerk


B: Push Jerk

2x3 Reps @ 80% of Push Jerk


C: Barbell Complex

Every 1 min for 7 mins:

7 Hang Squat Cleans + 1 Push Jerk,

6 Hang Squat Cleans + 2 Push Jerks,

5 Hang Squat Cleans + 3 Push Jerks,

4 Hang Squat Cleans + 4 Push Jerks,

3 Hang Squat Cleans + 5 Push Jerks,

2 Hang Squat Cleans + 6 Push Jerks,

1 Hang Squat Clean + 7 Push Jerks,


pick load -> all sets with the same weight!


D: Accessory

DB single Arm Row +

Hand Release Pushups


4 sets of 8 + 8


add weight to pushups if needed







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