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CFL Weightlifting, Week 2, Day 2

By April 8, 2015No Comments

Warm Up
50 Cal Airdyne or Rower
2 x 20 Green Band Good Mornings
3 x 10 “Bottoms Up” KB Presses (20 – 25lbs)
Green Band Routine
3 x 10 Snatch Footwork Drill w Empty Bar
(“jump down” to 10kg discs just outside feet)

Power Snatch Complex
5 x 2 Hang Power Snatch from just below knee
(Five working sets – get to best set of 2 and repeat for five sets.  Today focus on actively pulling bar into hip once you’ve cleared the knee)

Clean Complex
5 Sets of:
1 Clean High Pull + 1 Power Clean + 2 Split Jerks
(Focus on pulling bar into hip with lats after passing knee.  On jerk focus on getting back foot down first)

Romanian Deadlifts
5 x 5
(Use snatch grip, 3 sec negative each rep, no more than 110% of best snatch)

Jerrod Ruhl

Author Jerrod Ruhl

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