W15D1

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

Warm-up

Warm-up (No Measure)

2 Snatch + 2 OHS + 2 Sots Press
3 sets

Weightlifting

Snatch (Heavy Single)

From 60% singles increase by 5% at a time once you miss twice decrease by 3% make it!!!! then move on to C&J Immediately

Clean and Jerk (Heavy Single)

From 60% singles increase by 5% at a time once you miss twice decrease by 3% make it!!!! then move on to Pause Back Squat Immediately!!!

Pause Back Squat (3 reps x 3 sets)

3 sec pause

Back Squat (5 reps x 3 sets)

80% of Pause Back Squat From Above

Max 2 Min Rest Btwn Sets

Accessory

4 Sets: No Rest

Stiff Leg Deadlift (5 reps)

Weighted Planks (10 Sec Hold 30 Sec Hold Total)

Front/Side