Day 5 / Squat Bump

Battleground – Green Machine Barbell Club

**For the Heavy Single no more than 3 misses. If you don’t make the lift in 3 misses, than drop the weight and finish on one you have made.

Weightlifting

Warm-up: Muscle Snatch – 5, 4, 3 (ascending weights) don’t go over 60%

Snatch – HS

Clean & Jerk – HS

Back Squat – 80%x3x5

Clean Lift-Off – 110%x3x3

Accessory Work:

-Weighted Back Extension – 3×10

-Hanging Leg Raise – 4 x max (30 reps minimum)

-Sit-Up – 3 x max

Leave a Reply