Friday Weightlifting&Strenght Workout
Tall Cleans + Jerk Balance 3 sets 2+2 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn
Power Clean + Low Hang Squat clean + Split Jerk
3 sets 2+1+1 reps @55-65%
3 sets 1+1+1 reps @70-80%
Strenght
Wendler program
Deadlift, add +5kg compared last time did this.
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember safety.
target on last set 5-10 reps.
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