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CFL Weightlifting – Week 4, Day 3

By April 24, 2015No Comments

Warm Up
50 calories Airdyne + 50 calories rowing
Green Band Routine
Tall Snatch w empty barbell
3 x 10

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
Clean Grip RDLs
4 x 4 at 85% of best clean of the day.
Alternate with
4 x 4 max height box jumps

Jerrod Ruhl

Author Jerrod Ruhl

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