Day 10 / Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Tall Clean – 3 x 3 (light)

Clean + Jerk Dip – 75% x (3+1) x 2, 80% x (2+1) x 3

Power Jerk – 75%x3x2, 80%x2x3

Back Squat – 85%x2x5

Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3x2

Accessory Work:

-Weighted Back Extension – 3×10

-Weighted Sit-Up – 4×10

-Crunch – 3 x max

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