August 29, 2019 – Weightlifting

Warm Up

15:00 Not for Time of:
10x Russian Twists 16/12kg
5x Broad jumps, soft knees, reset
5x Push Ups
5x Turkish Get Up each way 16/12kg
K/bell carry, 1xOH + 1x front rack, end of drive, swap at turnaround 16/12kg
5x box jump not rebound (box + 2x20kg plates)
5x K/Bell Snatch each way16/12kg

A. Overhead Complex

Overhead Complex
7sets @2:30 intervals %'s of Clean & Jerk
Push Press (PP) + Push Jerk (PJ) + Split Jerk (SJ)
1/ 2x PP + 2x PJ + 3x SJ @ 50%
2/ 2x PP + 2x PJ + 3x SJ @ 60%
3/ 1x PP + 1x PJ + 2x SJ @ 70%
4/ 1x PP + 1x PJ + 2x SJ @ 80%
5/ 2x PP + 1x SJ @ 85%
6/ 1x PP + 1x SJ @ 90%
7/ 1x PP + 1x SJ @ 95%

then rest 3:00 minutesScoring: Not Scored

B. Split Jerk 10 x 1

Split Jerk
– 10 sets of 1 rep @ 70%
Rest 0 minutes between sets

*70% of Clean & Jerk
*10 sets at 0:45 second intervals

C. Alternating Sets: Front Squat, Back Squat

7 sets, with no rest between sets, of:
C1. 3 Front Squats @ 50% (0000 tempo)C2. 3 Back Squats @ 50% (0000 tempo)* 50% of Clean & Jerk

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