Weightlifting

WL Warm Up 3 Sets: 5 Snatch Deadlifts to Mid-thigh 5 Snatch Pulls 5 Muscle Snatches 5 Overhead Squats 5 Hang Snatches 5 Snatches 1 Set: Work up to starting snatch weight LIFT A On a 15:00 Clock 2 Squat Snatches • Build up in loading each movement. Avoid building up to failure. • You […]

WL Warm Up On a 10:00 Clock: 10 PVC Pass Throughs 12 Banded Pull a Parts 10 PVC Strict Press 40 Mountain Climbers LIFT A 9 min to work up to a 1RM push press Then, 1 min max reps push press at 65% of todays 1rm LIFT B EMOM 21: Minute 1 | :30 […]

WL Warm Up 3 Sets: :30 Doorway Pec Stretch / Side 10 Alternating Scorpion Stretch 100m Jog 2 Sets: 10 Push-ups 7 Bench Press (lightweight) LIFT A 7 Sets For Load: 2 Bench Press 5 Supinated Bent Over Rows LIFT B 5 Sets: 20 Standing Banded Rows 20 Banded Tricep Press Downs 20 Banded Face […]

WL Warm Up On a 7:00 Clock: 5 Scap Pull-ups 10 Leg Swings / Leg 10 Alternating Reverse Lunges 5 Scap Push-ups …then work up to starting thruster set LIFT A 12 Sets For Load: 2 Thrusters ( work up to heavy) LIFT B 3 Sets For Load: 100m Unbroken Farmer Carry …then 3 Sets […]

WL Warm Up 3 Sets: 1:00 Row :30 Couch Stretch / Side 5 Slow Squat Therapy Squats 1 Set: 5 Back Squats (50%) 5 Back Squats (55%) 5 Back Squats (60%) Lift A 4 Sets For Load: 10 Back Squats (60%) …then 1 Set For Reps: 1:00 Back Squats (60%) Lift B 5 Sets For […]