Day 11 / Squat Bump

Battleground, Norwalk – Green Machine Barbell Club

Weightlifting

Warm-up:Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)

Power Clean – 75%x3x2, 80%x2x3

Overhead Squat – 75%x2, 80%x2x4

Snatch Push Press – 70%x5x2, 75%x5x3 (% of snatch)

Clean Pull – 90%x3x2, 95%x3x3

Accessory:

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-Seated Plate Twist – 3×15/side

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