W12D1

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

Segment Snatch Pull + Snatch Pull ((1+1)x2x4)

1″ / Knee / Hip / Finish
Fewer Reps So Up the weight but prioritize Great Form. Great Form!!!

Snatch (65%x3x5)

Snatch Push Press + Overhead Squat (5x 3 +1)

Same Weight across sets but heavier than last week 5 to 10lbs. Always prioritize great form.

Accessory

3 Sets : No Rest

DB Chainsaw Rows (10 reps per side)

Go Heavy Use Whole Body to move weight. Simulate like starting a gas powered lawnmower

Jack Knife (15 Reps)

Basically A Tuck Up