Weightlifting

WL warm up 2 Sets: 10 PVC Pass Throughs 10 Slow Air Squats 2 Sets: 10 Behind the neck snatch grip strict press (45/35#) 10 Overhead Squats (45/35#) LIFT A Press in snatch 5-5-5-5-5 (if proficient, work up in weight) LIFT B 5 Sets: 7 Strict Press (50-60% across) 7 Wide Grip Strict Pull-ups 12 […]

WL warm up 2 Sets: 10 Spiderman Stretch 10 Good Morning + Jump 10 In-Place Lunges 1 Set: 10 Clean Grip Deadlifts (45/35#) 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (Quarter Squat) 10 Hang Power Cleans 10 Power Cleans (Mid-Shin) 5:00-7:00 Build to your starting weight LIFT A. EMOM 15: (70%+ or […]

WL warm up 1 Set: 10 Clean Grip Deadlift 10 Clean Pulls 10 Muscle Cleans 10 Partial Front Squats (quarter squat) 10 Hang Power Cleans 4 Power Cleans (40%) 3 Power Cleans (50%) 2 Power Cleans (60%) 2 Power Cleans (70%) LIFT Part A For Load: Power Clean 6 Sets x 2 Reps LIFT Part […]

WL Warm up 3 Sets: 20 Jumping Jacks 5 Push-up to Down Dog 10 Bent Over T-Raises 1 Set: 10 Bench Press (45/35#) 10 Barbell Strict Press (45/35#) 5 Bench Press (30%) 5 Bench Press (40%) 5 Bench Press (50%) 6 Seesaw DB Strict Press (light DBs) 6 Seesaw DB Strict Press (moderate DBs) LIFT […]

WL warm up 10 Stagger Stance Good Mornings / Leg (45/35#) 10 Toe Touch + Jump 20 Double Knee Tuck in Plank 10 Deadlift (45/35#) 10 Back Rack Lunge (45/35#) 20 Up Downs Then, 5 rounds of: 5 Deadlift (30%,35%,40%,45%,50%) 5 Sumo Deadlift Lift Part A Deadlift Complex 5 Sets: 60% – 85% 3 Deadlifts […]