24 Sept 2015 – Weightlifting Development

WORKOUT OF THE DAY

A) Narrow overhead squat complex

B) Front sots press: 5 x 3 with 2 second hold in the lockout

C) Clean Warm-Up (20/15 kg)

D) Touch & Go Cleans & Paused STOH

D1) 3 sets: 3 Cleans + 3 Push Press
D2) 3 sets: 2 Cleans + 2 Push Jerk
D3) 3 sets: 1 Clean + 1 Split jerk

- For D1, D2 and D3 perform the cleans touch and go first, then the shoulder to overhead, e.g. perform 3 cleans and then 3 push press
- For the shoulder to overhead pause for 3 seconds in the recieving position