Weightlifting W/C 4th November

Weightlifting W/C 4th November

  November 3, 2019

Session 1

Power Jerk + Split Jerk

 

2 @ 50% x2

2 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

 

 

Clean pulls

 

3 @ 95% x3

3 @ 100% x2

 

 

 

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

 

 

 

Session 2

Clean from hang

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

 

NO MAXING OUT

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

–       Based off push jerk/power jerk

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

 

 

 

Session 3

Snatch from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

Snatch pulls from hang

 

3 @ 100% x3

3 @ 105 – 110% x2

 

 

 

 

 

Weighted box step ups

 

12 x 4

@ AHAFA

 

 

 

 

 

 

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