“Weightlifting Wednesday”
3-Position Clean + Split Jerk
- spend 15 minutes Working up to a heavy weight with good for
- followed by?
?Drop Dead?
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)
**The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next
Warm Up:
4 Walkouts
4 Active Spidermans (each leg)
4 Active Samson (each leg)
4 Cossack Squats (each leg)
3 Walkouts
3 Active Spidermans (each leg)
3 Active Samson (each leg)
3 Cossack Squats (each leg)
2 Walkouts
2 Active Spidermans (each leg)
2 Active Samson (each leg)
2 Cossack Squats (each leg)
followed by?
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)