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OUR BLOG

Olympic Lifting A Week 2, Day 1

By Wodify Admin | In WOD | on April 9, 2019

St. Louis – Olympic Weight Lifting

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Warm-up

1a. Tall Push Jerk Balance: 3×5 (empty bar)

1b. Jumping Good Mornings: 3×5 (build in weight if you can)

Weightlifting

*Less reps, so push to go heavier on these movements

A. Pause (1 count in bottom of dip) Split Jerk: 5×1 – build to 1 rep max for day; rest 90 secs – 2 min

B. Push Press: 5×1 – build to a 1RM for day; rest 2-3 min

C. Overhead Squat (1 sec pause in bottom): 5×1 – build to a 1RM; rest 2-3 min

Accessories

1a. Bent Over Barbell Rows: 60 secs

1b. DB Flys: 60 secs

Rest 60s

Core

L-sit OR Tuck-sit Hang from Pull-up bar (accumulate 2 min in as little time as possible)

Pause Jerk

Push Press

Overhead Squat

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