02 & 04/09/24 Weightlifting

Aaron Marcelino
Aug 31, 2024
1 min read

Monday

OHS

1x4 50,60

1x3 65,70

1x2 80,85

4x1 90

Split Jerk (from Rack)+ 2 Sec pause in the Catch Pos.

1x4 50,60

1x3 65,70

1x2 80,85

4x1 90

Accessories

4X6

DB Bicep Curl

DB Hammer Curl

DB Skull Crusher (from floor)

DB Arnold Press

Wednesday (new Program)

Power Snatch

2x5 40, 50

2x3 55,60,65

Power Clean & Jerk

1x5 Clean x2 Jerk 40,40,50,50

1x3 Clean x1 Jerk 60,60,65,65,70,70

Clean Pulls

2x5 60

3x3 70

Front Squat

3x5 50

1x3 60,70,70

Recent Posts

See All

19/11/25 Wednesday Workout of the Day

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15 Glute Bridge Banded Pull Aparts 10 Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8 Dual K

20/11/25 Thursday Workout of the Day

Warm-Up Flow Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

17/11/25 Monday Workout of the Day

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the

Comments

Post: Blog2_Post