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WEIGHTLIFTING - Sa 03.07.21

WARM UP


Every 1 min for 8 mins do:

1 3 Position Squat Clean, pick load

3 Dip & Drives

1 Push Press, pick load


A:


3 Power Clean + 2 Push Press 4x1 at 75% 1RM

Rest as needed between sets.


B:

Floating Snatch (2" Off Floor) 5x2 at 75% 1RM

Rest as needed between sets.


C:


5 rounds for time of:

9 Deadlifts, 135/95 lbs

6 Hang Power Snatches, 135/95 lbs

3 Overhead Squats, 135/95 lbs


ACCESSORY


4 rounds for quality of:

8 Dumbbell Flies, 15/10 kg

8/8 One Arm KB Bent O. Rows, 32/24 kg

8 Dumbbell Side Raises, 10/7.5 kg

40 Banded Tricep Extensions

40 Banded Bicep Curls

20 Weighted Seated Calf Raises, pick load


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