Weightlifting

St. Louis – Olympic Weight Lifting

Warm-up

A1. 3min Cardio

A2. Theraband Pass Throughs – 1 set 20 reps

A3. Wrist Push Ups – 15 reps/arm

B. Squat Sequence (NO shoes)

B1. Air Squat w/Elevation – 10 reps with 3 second pause in bottom/rep

B2. Bottom Squat Hold w/support – 30 second hold

B3. Plate Squat w/Elevation – 10 reps with 3 second pause in bottom/rep

B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM (NO elevation) – 10 reps with 3 second pause in bottom/rep

Weightlifting

A. Behind Neck Jerk Grip Strict Press – Build to 3 rep max

-be sure to find and hold quality overhead position each rep

B1. Front Rack PVC Stretch – 5 sets 5 reps + 10 second hold at end range/side

B2. Clean Pull Under – 5 sets 2 @ by feel

-anything more than the bar counts as a set

C. Snatch Dead Lift – 3 sets 3 @ 75% best snatch

-Tempo = 5222 (5 sec down, 2 sec on ground, 2 sec up, 2 sec relaxed in standing)

-straps recommended