BBC Weightlifting - Friday session Workout
Warm-up:
3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Russian twists
20 x 2 Power snatches @ 65%, lift every :30s
Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 72%
Deadlifts,
15 @ 45%
12 @ 52%
9 @ 62%
3x6 @ 68%
Core:
Sandbag bearhug hold, accumulate 5:00 minutes.
*15 GHD Sit-ups penalty each time you drop the sandbag
Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 15 Rounded back extensions
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