top of page

11 & 13/12/23 Weightlifting

Writer's picture: Aaron MarcelinoAaron Marcelino

Monday

Snatch (Squat)

1x3 40,50,60

1x2 65,70,80

5x1 90


Squat Clean & Push Jerk

1x3 clean + 2x Split jerk 40,50,60

1x2 clean + 1 Split jerk 70,80

3x1 clean + 1 Split jerk 90


Backsquat (3sec pause @bottom)

1x4 40,50,60

1x3 65,70,80

5x1 90


Wednesday

Push press

1x10rm


Snatch Balance

2x1 SB + 4 OHS 40,50

2x 1 SB + 3 OHS 55,60


Accessories

4x6 Barbell Hip Thrust

4x6 Box Jump

4x6 Pendlay Row

*Moderat weight

17 views0 comments

Recent Posts

See All

11/02/25 Tuesday Workout of the Day

General Warm-Up: (4-6 minutes) 2 Sets: For Quality 1:00 Machine of Choice 10 Air Squats 8 Cat-Cows 10 Scapular Pull-Ups 10 Banded...

14/02/25 Friday Workout of the Day

Mobility and Bodyheat (4 minutes) 1:30 Cardio Choice :30 second Puppy Dog Pose :20/:20 Scorpion Stretch :30/:30 Deep Lunge Ankle...

12/02/25 Wednesday Workout of the Day

General Warm-Up: (5-7 minutes) 2 Sets: For Quality :30 second Jump Rope (Single Unders, Running Singles, Double Unders) 5/5 Pendulum...

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page