W11D1

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

Warm-up

Warm-up (No Measure)

2 Snatch Long Pull + 2 Snatch Push Press+ 2 OHS
4 Sets

Weightlifting

Power Snatch + OHS + Squat Snatch (Heavy Complex ( w/ great form))

2 Sec Pause in Bottom of OHS and Snatch

A real two seconds

Push Press + Jerk BTN + Jerk (Heavy ( w/ great form))

Hold Split for 5 Sec

Jerk Dip Squat (5 reps x 3 sets)

Be Explosive with Glutes. DO NOT CYCLE. Reset for each Rep

Accessory

3 Sets : No Rest

GHD Back Extension (5 Reps)

GHD BACK EXTENSION (hold a plate in front of your chest)

3×8

https://www.youtube.com/watch?v=xMyFXMZ6Ch0

Weighted Planks (10 Sec Hold)

Front / Side