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04 & 06/12/23 Weightlifting

Updated: Dec 4, 2023

Monday

Snatch (Squat)

2x2 40,50

1x3 60,65,70

2x2 80, 885


Squat Clean & Push Jerk

1x3 clean + 2x push jerk 40,50

1x2 clean + 1 push jerk 60,70

3x1 clean + 1 push jerk 80


Backsquat (3sec pause @bottom)

1x6 50, 60

1x3 70,75,80

2x2 85,90


Wednesday

Push press

1x3 40,50,55

2x2 60,65,70

1x2 80, 90


Snatch Balance

1x3 40,50,55

1x2 60,65,70

3x1 80,90


Accessories

4x6 Hamstring ext

4x6 DB Plyometric squat jump

4x6 Bulgarian Split squat

*slightly heavier weight this week

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