Thursday Weightlifting – Rize Nation Athletics

Thursday Weightlifting


Thursday Weightlifting

Rize Nation Athletics – OLY Class

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Muscle Clean (3-3-3-3-3)

from above the knee work up to 40%

Clean from Power + Clean from Above the Knee (6 sets working up to 65%)

1 from power + 2 above the knee

Behind the Neck Press in Split (3-3-3-3)

set up in your split jerk stance. with the bar behind the neck and clean grip press up squeezing shoulders together, lock out elbows, and stay tight and balanced through core.
can start with a split jerk to get your positioning. work up to 35% if possible while holding good position

Split Jerk (3-3-3-3)

slow dip – find your balance, dip back, engage glutes, then drive. hold split for 3 seconds before recover with front foot. work up to 70% if possible

Front Squat (80%x2x2, 85%x1, 90%x1, 80%x2)

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