Weightlifting September 5th, 7th, 10th

Monday:

  1. Block Snatch (above knee) 2,2,2,1,1,1

2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today

3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today

4. Weighted sit ups: 3 x 15

Wednesday: 

  1. Block clean and jerk: 8 x 1

2. Block clean: 6 x 2

3. Seated box jump: 10 x 3

4. Weighted back extension: 3 x 15

Saturday:

Every 30 seconds for 4 minutes: ( 0 – 3:30 )

Block Power snatch

Every minute for 10 minutes: ( 5 – 14 )

Block snatch

Rest

Every 30 seconds for 4 minutes: ( 20:00 – 23:30 )

Block Power clean

Every minute for 10 minutes: ( 25:00 – 34:00 )

Block clean

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