Weightlifting Day 2 Week 10 – Rize Nation Athletics

Weightlifting Day 2 Week 10


Weightlifting Day 2 Week 10

Rize Nation CrossFit – OLY Class

Power Clean off blocks at power + Power Jerk (40%x3+1, 50%x3+1, 60%x3+1, 65%x3+1×4)

FLAT FEET – this is to help practice driving through heels, using glutes and hip extention

Power Jerk (40%x3, 50%x3, 60%x3, 65%x3x2, 70%x3x2)

can move feet on this one

chest up, elbows up, drive through heels

Paused Front Squat (40%x5, 50%x5, 60%x4, 70%x3x4)

hold 3 sec at the bottom without breaking form. knees out, back, core and glutes tight, chest/elbows up. and 3 seconds is longer than you might think.

Strength Accessory

1. incline dumbell bench press x8x4sets

2. alternating seated arnold press x8x4sets

3. L sits 10,15,20 x3 sets

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