Weightlifting March 27th, 29th, 31st

Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. Come on time and be ready to work hard.

Monday: 

  1. Snatch: singles to max ( 30 minute time cap)

2. Block power snatch x 3 x 6 (every 3 minutes)

3. Back squat: 3 x 1 @ 95% or more ( every 3 minutes)

4. Single leg butt plank x 2 minutes each side

 

Wednesday: 

  1. Clean and jerk: singles to max ( 30 minute time cap)

2.  Hang power clean x 3 x 6 ( every 3 minutes)

3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 4 minutes)

4. Cable crunches x 3 x 15

 

Friday:

 

Every 2 minutes for 32 Minutes

First 16 minutes: Power snatch + Hang snatch + over head squat x 3

Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3

*Don’t be a baby

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