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WEIGHTLIFTING - Mi 04.08.21

WARM UP: Every 1 min for 8 mins do:

1 3 Position Squat Clean, pick load

3 Dip & Drives 1 Push Press, pick load


First

SKILLS WORK

1. Clean and Jerk

work up to a heavy complex of:

1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk


2. Barbell Conditioning

“Gwen”

with a running clock...

A. at the 0:00 complete 15 Unbroken Clean and Jerks

B. at the 7:00 complete 12 Unbroken Clean and Jerks

C. at the 14:00 complete 9 Unbroken Clean and Jerks


ACCESSORY from GYMPLAN


When you have time finish all movements.

Short version: Pick Up the Matador dips + 2 movements


Tip: take 2-3 movements and do supersets ;)


***


6x3 Weighted strict Matador Dips


3x10 Bent o. BB Row

3x10 Tricep Kick Back

3x10 Double DB preacher Curl

3x10 Standing banded fly

3x10 Banded Curls


Rest 1-2 min between sets




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