Weightlifting W/C 5th November 2018

 

Weightlifting W/C 5th November 2018

  November 5, 2018

Session 1

 

Jerk behind neck

 

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85% x2

1 @ 90% x2

2 @ 80%

 

Dead stop front Squats

 

Work up to a heavy single.

 

Explosive power

 

20 x box jumps

30 sec wall sit

60 Sec plank hold

6 jumping lunges

 

x 4 rounds

 

 

Session 2

 

Snatch balance

 

3 @ 65% x2

3 @ 70%

3 @ 75%

2 @ 80% x2

1 @ 85% x2

 

Clean Pulls + 3 shrugs on final rep

 

4 @ 85% x2

4 @ 90% x2

 

Core

 

50 Crunches

30 Russian twists

30 Weighted sit ups

x 4 rounds

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