BBC Weightlifting - Wednesday session Workout
Warm-up:
3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
20 Mountain climbers
Build up to a Clean and jerk 1 rep max for the day in 20:00 minutes
OR
10 x 1 Clean and jerks @ 70%, lift every 2:00 minutes
Core:
3x
15 Slow knee tucks
10+10 1-Arm side plank hip touches
Bonus:
3 x 10+10 Box step-ups
3 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower
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