Weightlifting

WL Warm Up 3 Sets: 1:00 Row 10 Straight Leg Good Mornings 10 Straight Leg Deadlifts (PVC) 1 Set: 4 Deadlifts (40%) 4 Deadlifts (50%) 4 Deadlifts (60%) LIFT A 4 Sets For: 8 Deadlifts (60-70%) LIFT B 1 Set For Reps: MAX unbroken Deadlift (60%) LIFT C Accumulate: 1:00 GHD Sit-up Hold 2:00 Weighted […]

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: 3 Power Snatches (45%) 2 Power Snatches (50%) 2 Power Snatches (55%) 2 Power Snatches (60%) LIFT A Lifting – A Every 1:30 x 10 Rounds For Load: 1 […]

WL Warm Up 2 Sets: 30 Jumping Jacks 5 Push-up to Down Dog 10 KB Swings (Light) 1 Set: 10 Strict Press (45/35#) 10 Push Press (45/35#) 5 Push Press (20%) 5 Push Press (30%) 5 Push Press (40%) 3 Push Press (50%) 3 Push Press (60%) LIFT A. 6 Sets For Load: Push Press […]

WL Warm Up 2 Sets: 5 Wall facing squats 7 Muscle Snatch 1 Set: 10 Snatch Grip Deadlift (45/35#) 10 Snatch Pulls 10 Overhead Squats 10 Hang Squat Snatch 5 Squat Snatch (45/35#) 3 Squat Snatch (30%) 2 Squat Snatch (40%) 2 Squat Snatch (50%) 1 Squat Snatch (60%) 1 Squat Snatch (65%) LIFT A. […]

WL Warm Up 3 Sets: 10 Alternating Samson Stretch 10 Squat Therapy (Use Wall) 1 Set: 10 Alternating Cossack Squats (45/35#) 10 Sit-ups 10 Back Squats (45/35#) 10 Sit-ups 5 Back Squat (30%) 5 Back Squat (40%) 3 Back Squat (50%) 3 Back Squat (60%) 2 Back Squat (70%) LIFT A. Back Squat 5-3-1-5-3-1-5-3-1 • […]