Thursday May 18, 2017

Marjorie

No secret. No shortcuts. Just hard work.

A. Power Clean – 7 x 2 From 65% and up

B. 50 Front Squats @185/125
* 5 Burpees Every Minute

Warlock Weightlifting
Crossover Symmetry Activation
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch – 4×2@70%
2. Power Jerk – 4×2@70%
3. Snatch Push Press + OHS – 70% x (3+1) x 4 (% of OHS or snatch)
4. Back Squat Jump – 20%x3x3 (% of back squat)
5. 5×3 Pause Bench Press (3 second pause)