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WEIGHTLIFTING - Mi 30.06.21

A:


Muscle Snatch 2-2-2-2-2,

Snatch Balance 2-2-2-2-2,

Squat Snatch 5x at 50% 1RM


5x 2+2 (1+1+1+1) alternate

B:


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

Snatch Pull 2-2-2-2-2,

at 87% 1RM


C:


Bear Complex 7-7-7-7-7


Use the heaviest weight you can for each set. Rest as needed between sets.


1 rep of the complex is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Back Rack Push Press


Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.


ACCESSORY


For quality:

45 DB Incline Bench Press, pick load

45 Double DB Front Raises, pick load

45 Plyo Push-ups

45 Calf Raises, pick load

100 Banded Tricep Extensions

100 Banded Bicep Curls



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