WEIGHTLIFTING 210728 - WEDNESDAY

Stretch/ Mobility

3 Rounds w/ PVC or Empty Barbell

3 Down/ Up Shrugs

3 Muscle Cleans

3 Power Cleans

3 Clean Lands (quarter, parallel, drop)

3 Split Jerks

A. Clean and Jerk Complex 13 SETS @ 40% ~ 50% of 1rm Clean and Jerk (or very lightweight)

3 Muscle Clean + 3 High Hang Power Clean + 3 Split Jerk + 3 Press in Split Jerk

*focus on the "shrugs" during the clean

*Treat it as a secondary warm up/ primer for Complex 2

B. Clean and Jerk Complex 24 SETS (Build to 80% of 1rm Clean and Jerk or moderate/ heavy weight)

1 Power Clean + 1 Pause Squat Clean (2 second pause at bottom of squat) + 1 Squat Clean + 1 Jerk (Push or Split)

C. Clean Deadlifts

4 Sets of 3 Reps @ 85% ~ 90% of Clean and JerkClean Deadlift Power Position + Jump and Shrug

*Deadlift to mid thigh, pause for a second, then jump and shrug

*focus on hook grip and being explosive

D. Core Accessory

5 Sets

45 seconds on/ 15 seconds off

Weighted Planks