top of page
Suche

WEIGHTLIFTING - Sa 19.06.21

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: Power Clean + Push Press


Power Clean + Push Press 1x2 at 80% 1RM

Power Clean + Push Press 1x2 at 81% 1RM

Power Clean + Push Press 1x2 at 82% 1RM

Power Clean + Push Press 1x2 at 83% 1RM


Rest as needed between sets.


2x 1+1

=

1 PC + 1 PP + 1 PC + 1PP


% from 1 RM Power Clean

B: Floating Snatch


Floating Snatch (2" Off Floor) 1x2 at 67% 1RM

Floating Snatch (2" Off Floor) 1x2 at 67% 1RM

Floating Snatch (2" Off Floor) 1x1 at 72% 1RM

Floating Snatch (2" Off Floor) 1x1 at 72% 1RM

Floating Snatch (2" Off Floor) 1x1 at 75% 1RM

Floating Snatch (2" Off Floor) 1x1 at 75% 1RM

Floating Snatch (2" Off Floor) 1x1 at 75% 1RM


Rest as needed between sets.


-Floating is hang below the knee until bar is 1 inch from the floor


-3 x 1 @ 75% + of best Snatch (up to heavy single)

C:


Floating Snatch Pull 4x4 at 85% 1RM

Rest as needed between sets.


85-90% of 1RM Floating Snatch Pull

or

120% of best snatch


-Floating is hang below the knee until bar is 1 inch from the floor


-Get Hip Contact and shrug but no below bend or need to come onto toes


ACCESSORY


4 rounds for quality of:

10 Calf Raises, pick load

10 Bent Over Barbell Rows, pick load

10 DB Concentration Curls, pick load

10 Skull Crushers, pick load

20 Side Plank With Banded Rows


All movements are with 2sec rest in the middle of each way.


Example:

Curls:

Start with active straight arms.

Come up to the middle - 2 sec rest

Go all the way up and down again to the middle for 2 sec rest

Come back to the start pos and repeat for 10 reps.

Up and down = 1 full rep




27 Ansichten0 Kommentare

Aktuelle Beiträge

Alle ansehen

Commenti


bottom of page