Weightlifting Day 1 Week 9 – Rize Nation Athletics

Weightlifting Day 1 Week 9


Weightlifting Day 1 Week 9

Rize Nation CrossFit – OLY Class

Back Squat (88%x1, 94%x1, 97%x1, 100%x1, 103%x1, 100%x1)

** do these first or can be on a different day **

ideally when fresh

these are waves to find a new 1RM

warm up sets: 50%x3, 60%x3, 70%x3, 80%x2,85%x1, 90%x1, 93%x1, 96%x1, 99%x1,

Power Snatch off Blocks + OHS (40%x3+2, 50%x3+2, 55%x3+2, 60%x3+2×2 sets)

set bar at power position with chest up

Strength Accessory

1. Pullups – 1 set max reps

2. Pullup pyramid – 1,2,3,2,1 x3 sets

3. Planks – 30,30,30 side, front, side x3 sets on hands with 30 sec rest between sets

4. 3 sets of 10 each – reverse flye, front raise, lateral raise with (light) dumbells

5. 2 sets of 15 each – internal rotation and external rotation with band

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