Wednesday Weightlifting Workout
With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds
then start to build for clean weight and start workout
Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.
rest / prepare for split jerk 5 mins
Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.
rest / prepare for clean deadlifts 3-5 mins
Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1sec (10cm off the floor, below, above knee and mid thigh)
Focus on pulling "line" its different from normal deadlift. Keep your chest/shoulder over the bar until you are above the knee.
Then start to raise your torso and bringing hips under the bar.
Let us know what weights you used on this session.
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