BBC Weightlifting - Wednesday session Workout
Warm-up:
3x
15/12 Calories row
16 Box step-ups, alternating legs
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
20 Mountain climbers
Build up to a heavy, but fast moving weight in a complex of:
“Power clean + Front squat + Clean + Push press + Jerk” in 15:00 minutes
Shoulder press, climb up to a 10RM + 3x10 @ 90% of the heaviest set of 10 shoulder press.
Core:
3x
20 Slow knee tucks
15+15 1-Arm side plank hip touches
Bonus:
3 x 10+10 Bulgarian split squats
3x 10+10 Back rack lunges
3 x 10 Hamstring curl on rower
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