Day 1 Olympic Weightlifting Strength
Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)
Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch
Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds
Additional extras
Side plank clamshell 3 x 8 each side -
Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load
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