Olympic Weightlifting Week - RX and Advanced

00-15' warm up / www

15-25' Jerk drills pvc pipe [A: 15/20kg]
Dip -> Dip-drive slow -> Dip-drive fast -> Dip-drive-catch slow -> Dip-drive-catch slow

25-40' 6' EMOM for QUALITY
1 clean, 3 unbroken split jerk 25/40kg [A: 35/50kg]
Ramp-up C&J to 80% 1RM

45-60' AMRAP 13'
3 C&J 35/50kg [A: 45/70kg]
5 pull-up [A: weighted]
7 push-up [A: ring dip]

by FabianB


MOVEmber

00-15' warm up / www

15-25' Jerk drills pvc pipe
Dip -> Dip-drive slow -> Dip-drive fast -> Dip-drive-catch slow -> Dip-drive-catch slow

25-40' 6' EMOM for QUALITY
1 clean, 3 unbroken split jerk 15/20kg
C&J technique

45-60' AMRAP 13'
3 C&J 15/20kg
5 pull-up
7 push-up

by FabianB

Comment