Olympic Weightlifting 09-25-17
Olympic Weightlifting 09-25-17
Rep Scheme: 3 x 3, 2 x 2, 6 x 1 heavy singles
Tuesday
Power Snatch
Clean and Jerk
Day Three
Snatch w/ Pause Below Knee
Clean and Jerk w/ Pause Below Knee
Sunday
Snatch
Clean and Jerk
Barbell 09-25-17
Barbell 09-25-17
Monday
Superset 1: 5 x 10 Banded Bent Over Row & Dumbbell Strict Press
Superset 2 : 5 x 5 Chained Bench Press & Strict Chin-Up
Finishing Circuit: 3 x 10 Pullover, 10 Close Grip Bench, 20 Banded Tricep Extension
Tuesday (final week of this cycle!)
10 x 2, Back Squat w/ Chains or Bands. EMOM.
10 x 1 Deficit Deadlift w/ Chains or Bands. EMOM.
Superset: 4 Sets of Stiff Leg DL, Glute Ham Raise, Single Leg Hamstring Curl
Thursday
Warmup: 3 x 10 Back Squat 50-60%
3 Rep Max Pause Deficit Deadlift
3 x 3 Deficit Deadlift
5 x 10 Good Morning
3 x 15 Snatch Grip Hip Extension
Rock Your Body 09-25-17
Rock Your Body 09-25-17
Mixed Ladders
4-8-12-16-20 Calorie Bike
20-16-12-8-4 Dumbbell Press
40-60-80-100-120 Double Unders
20-18-16-14-12 Goblet Squats
18-14-10-6-2 D-Ball Cleans
10-12-14-16-18 Medball Slams
Workout of the Day 09-25-17
Workout of the Day 09-25-17
Strength
4 Rounds, 0:30 between exercises, 3:00 between rounds
3 Thrusters 21X1
4-8 Front Squat 30X1, same weight
AMRAP Ring Row 2020
Conditioning
5 Rounds, Every 3 Minutes complete
100 Meter Run
7 WallBalls
6 Burpees
5 Calorie Bike
Please Post Results to TRIIB.