May 23, 2019 – Weightlifting

15:00minutes on the clock – NFT
keep moving through movements – smooth transitions – no resting
10x ea way Ankle mobility
10x light dumbbell chest flys off floor
10x air squats
5x 1/2 Turkish Get Up – 12/8kg kettlebell
5x Box Jumps – reset rep, jump as high as possible (goal is to land w/ straight legs)
5 each way – Plank March

Ankle Mobility – rolling from heel to toe, maximum range, hold each for 2 count
1/2 Turkish Get Up – arm out to side, hand stays in that position through the movement – focus is rolling onto elbow, onto hand then to bridge position – hold for 3 count
Squats – slow and steady focus on movement, position, chest up
Flys from the floor – slight bend at elbow
Tempo is (3333)

A. 10 minute EMOM of Back Squats and Front Squats

Every 1 minute for 10 minutes (5 rounds):
Minute 1
3 Back Squats @ 40/30 kg
Minute 2
3 Front Squats @ 40/30 kg
*5 count down

B. Deadlift 10 x 8

Deadlift (5000 tempo)
– 10 sets of 8 reps @ 60/40 kg
Rest as needed

8 – 10sets
E2MOM, 10minutes (5sets)

C. Clean Complex

Clean Complex
each set is made up of:
3x Squat Cleans
2x Power Cleans
1x Power Jerk or Split Jerk
Starting at 40% of 1RM – building – 2:00 intervals
Scoring: Not Scored

Make each lift separate and focus on position accordingly, (reset reps)

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