Weightlifting - So 06.12.20

A.

Sots Press

5 sets of 5 with empty bar


maintain a neutral spine, keep the chest up!


B.

Squat Snatch


Take several warm-up sets, then:

5 sets of 3 @ 70%


C.

Snatch Pull


5x5 Reps @ 75% of Squat Snatch

With 3 seconds Eccentric


D.

Pause Back Squat


5x5 Reps @ 70% of Back Squat

Take several warm-up sets, then


5 set of 5 at presccribed % with 3 second pause at the bottom of each rep


E.

Accessory hold

7 sets each


20sec work

10sec hold

20sec rest


- Bent over Barbell Row, 20/10kg

-> hold on chest


- Tricep Extensions

-> hold on top






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