top of page

29/04 & 01/05/24 Weightlifting

Monday

Hang Power Snatch

1x4 40,50,60

1x3 65,70,75

5x1 80


Hang Power Clean & Split Jerk

2x2 clean + 2 jerk 40,50,60

1x3 clean + 1 jerk 65,70

5x1 clean + 1 jerk 80


Backsquat

Build to a heavy 15Rm


Wednesday

Push press

1x4 50,60,70

1x3 75,80,85

5x1 90


OHS

1x4 50,60,70

1x3 75,80,85

5x1 90


Front Squat

Build to a heavy 15Rm

 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page