OLYMPIC LIFTING TODAY:
a) WARM UP:
- Row for 3 mins
- Burgener warm up
b) WORK:
- Pausing Snatch – from the ground, hold for 5 secs at just above the knee (hang) – 55% x 1 singles x 5 sets, 60% x 1 x 5, 65% x 1 x 5 (rest as needed)
- Clean & split jerk with pause at jerk catch for 3 secs – 55% x 1 singles x 5, 60% x 1 x 5, 65% x 1 x 5
- Clean pull – 90% (of clean) x 3 reps x 5 sets
c) ACCESSORY WORK:
3 sets – not for time:
- Max Reps Bench Press @ 75% 1 RM
- 25 Hip Extensions after each set (bar on hips, upper back on bench, feet on floor)
Rest 3:00 between sets
