WEIGHTLIFTING 210207 - SUNDAY

Warm up

Mobility/Stretch

2 Rounds

10 prisoner squats

10 good mornings

20ft DB OH Walk (L/R)

10 second Dead Hangs

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A. Snatch

1 Power Snatch - 1 Hang Snatch

5 x 1 @ 70% of max snatch

B. Clean and Jerk

1 Squat Clean - 2 Push Jerks

5 x 1 @ 65% of max Split Jerks

C. Back Squats

Using 90% of 1rm

2 warm up sets (build up to working weight)

First set: 5 @ 65% of 90%

Second set: 5 @ 75% of 90%

Third set: 5+ @ 85% of 90%

D. Accessories - Core

Planks

5 x 45 seconds

Rest 1 minute between sets

Supermans

5 x 10