May 9, 2019 – Weightlifting

Warm Up

10minute clock…
W/ KB 12/8kg and box required
10x round the world each way
10x Hip/ Glute bridges (5 each way)
10x Russian Swings
10x 1/2 kneeling Press (5 each way)
5x box jumps/ Step downs – explosive

A. Barbell Bench Press 10 x 5

Barbell Bench Press
– 10 sets of 5 reps @ 50%
Rest as needed

Light weight with a lot of sets specifically targeting building power.
Don't bounce off chest, controlled eccentric component with an explosive press
teams of 3 max to ensure efficient cycling

B. Front Squat 5 x 5

Front Squat
– 5 sets of 5 reps
Rest as needed

Working with 50% of 10RM
Tempo is (3333)
Plenty of time to ensure you have the right position
Keep your back engaged from top to bottom, try not to "wink" – if you can't maintain without winking then go for less depth

C. Split Jerk 5 x 3

Split Jerk
– 5 sets of 3 reps @ 70%
Rest as needed

working from the rack use 70% of your Push Press 3RM
take time to reset
ensure you are landing with a good stable base (width)
and vertical front shin and rear thigh (length) as best you can

D. Clean & Jerk

Clean & Jerk
If time remaining – Clean & Jerk up to a max of 70%
*Focus on extension through the pulling phase
elbows at the catch and at the start of the jerk,
speed under the ba,r exploiting the good position you were just working with.
Pause at the catch before resetting
Scoring: Not Scored

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