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CFL Weightlifting – Week 3, Day 3

By April 17, 2015No Comments

Warm Up
5 Min of 30 seconds hard/30 seconds easy on airdyne or rower
2 x 20 Russian KB Swings (70/53)
Green Band Routine
Calf Stretch with Band Distraction
3 x 8 Double KB Overhead Squats 25lb

Snatch – 30 Min
Work to a heavy single for the day.  No More than three misses in a row with a given weight.  Work back down and up if needed.  10+ repetitions at 80% and above.

Clean & Jerk – 30 Min
Work to a heavy single for the day.
Same details as in snatch above.

Accessory Work
Snatch Grip RDLs
4 x 6 at 85% of best snatch of the day.
3 Sec eccentric, 3 sec pause just below knee.
Maintain positions you would in a snatch.

Jerrod Ruhl

Author Jerrod Ruhl

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