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CFL Weightlifting – Week 4, Day 1

By April 20, 2015No Comments

Warm Up
-50 Calories on Airdyne or Rower
-2 x 15 GHD Back Extensions (use a little extra weight, 10lbs held against chest)
-Shoulder warm up routine
-Green band stretch routine

Snatch
5 x 5 Footwork drill.  10kg discs outside feet, “jump under” on to them.
-8 MIN EMOM – 1 tall snatch, move up in weight each min
-2 x 3 at 70%, 2 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 82%, 1 x 1 at 84%, 2 x 1 at 86%

Clean & Jerk
2 x 2 at 80%, 1 x 2 at 85%, 1 x 2 at 87%, 2 x 1 at 90%

Accessory Work
-5 x 5 banded snatch grip deadlift (don’t go too heavy here, maintain same positions you do in snatch)
Alternate with
-5 x 5 snatch grip push press

Jerrod Ruhl

Author Jerrod Ruhl

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