1. snatch: 3, 2, 1, 1, 1, 1 (NO MISSES….choose weight wisely.) the last rep would be what you would consider to be your opener for a weightlifting competition.
2. clean and jerk: 2, 1, 1, 1…..same as snatch. But if you feel you need more warm up sets, please take them. Don’t rush if it feels sketchy to move to heavy weight in only 3 sets.
3. front squat: 1, 1, 1, 1, 1 Keep moving up in weight. Build from the max weight you cleaned
Exploratory work:
3 sets of 5 Weighted GHD hip extensions. Hold weight on chest on place it on back. Start light and emphasize controlled movement through full range of motion.
Wednesday Group Strength and Conditioning
April 12, 2016 / By j0ssy
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