25 & 27/09/23 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15   Banded Pull-Aparts 20   Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5   World's Greatest Stretch 10   Down Dog Toe Touch :15/:!5 Single Arm Plank 10   Bear Plank Shoulder Tap