W10D1

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

2 Snatch Long Pull + 2 Overhead Squats + 2 Sots Press
4 Sets

Weightlifting

Snatch (Heavy Single)

After 60%, increase 3-5% with singles until you reach a heavy single for the day, good reps!

If miss twice lower weight make it then move on to C and J! I mean that!

Clean and Jerk (Heavy Single)

After 60%, increase 3-5% with singles until you reach a heavy single for the day, good reps!

If miss twice lower weight make it then move on to Squats! I mean that!

Pause Squat (75%x3x2)

3-count pause at bottom

Back Squat (75%x5x3)

75% of pause back squat from above

Accessory

4 Sets : No Rest

Stiff Leg Deadlift (5 Reps)

Weighted Planks (10 Sec Hold)

Front / Side