Better Sam

7am Olympic Weightlifting

Snatch Pull + Snatch (x(1+1)x15 minutes)
25kg, 35, 35, 35.

Eccentric Snatch + Snatch + Eccentric Down (x(1+1+1)x25 minutes)
35kg, 35, 35, 35, 35.

Pause Clean + Power Clean + Front Squat (x2(1+1+1)x25 minutes)
45kg, 45, 45.

Split Jerk (x(1)x15 minutes)
45kg, 50, 55, 55, 55.

Big Kid Programming

Warm-Up
2 rounds:
10 core roll outs
20 hip ups
10 single leg hip ups each leg
10 band squats, 3s pause
5 knee jumps

Strength
EMOM 10 minutes:
3-position power clean, 5 second pause
High-mid-low hang
45kg, 45, 45, 50, 50, 50, 50, 50, 50, 50.

5×3 Clean Pull @ 85%, 90, 95, 100, 100
62kg, 66, 69, 73, 73.

4×6 Front Squat with 4 second down @ 65%, 70, 75, 75
50kg, 54, 58, 58.

A. 3×6 Reverse Lunge @ 45% back squat (40kg)
B. 3×6 Romanian Deadlift @ 60% deadlift (60kg)
C. 3×6 Glute Ham Raise

This entry was posted on June 9, 2015 at 12:27 pm and is filed under Workout Log.