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Weightlifting - So 15.11.20

A:

Snatch Grip SOTS Press 

Bar maintain a neutral spine, keep the chest up!


B:

Snatch 

(4 x 3 @ 72-75%)

C:

Snatch Pull with Slow Negative 

(4 x 5 @ 80% + 3  second negative)

D:

Paused Back Squat 

(5 x 5 @ 75%) Only pause on 1 rep for 3 sec in the bottom.


E:

Strict Pull ups 

Accumulate:

30 (female) or

50 (male) reps anyhow


F:

Superset


Single Arm Dumbbell Rows 

(4 x 8 @ RPE 7/10) Rest as needed.


Hand Release Push Ups 

(4 x 8 @ RPE 7/10) Rest as needed.




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