Day 19 / Squat Bump

Battleground – Green Machine Barbell Club

Weightlifting

Warm-up: Press in Snatch – 5, 4, 3 (ascending weights)

Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1x3

Push Press – 70%x5, 80%x5, 85%x5, ***85%x5 (take up ** weights if you feel good)

Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3

Accessory

-Back Extension – 3×15

-Weighted Plank – 4 x 20-30sec

-stiff leg deadlifts with dumbbells: 3×4-6 (Heavy)

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