02 Oct 2015 – Weightlifting Development

WORKOUT OF THE DAY

Weightlifting Development

A) Warm-up: Narrow Grip OHS Complex & Front squat complex

B) Clean & Jerk warm-up

C) Clean & Jerk

1) 12 minutes to establish a heavy triple for the day
- Drop & go quickly for your next rep
C2) 12 minutes to establish a heavy double for the day
- Hit at least the same weight in doubles as you did in triples
- After finishing the triples drop down in weight and build up again for the doubles

C3) In remaining class time: Perform singles on 90% of the heaviest weight from C2 - Focus on solid landing positions in the clean & the jerk

REMINDER
No classes Saturday 3 October. Normal class schedule resumes on Sunday