Weightlifting Strength Developm Progressive Series- Week 1 of 4
Back or Front Squats:
Goal 1: Find a 5-rep max.
Weightlifting/Gymnastic Conditioning, Mid-Duration
Buy-in, any style C&J:
10 clean & jerks, lite
30 parallette hops
8 clean & jerks, lite-med
20 parallette hops
5 clean & jerks, medium
10 parallette hops
1 clean & jerk, heavy**
After-Hour Accessory Strength/ Speed Exercise
Speed: 6 sets of 2 power snatches, medium load.
Midline: Spend 3 minutes shifting between face-up, face- down, & side planks.