Weightlifting Day 2 Week 11 – Rize Nation Athletics

Weightlifting Day 2 Week 11


Weightlifting Day 2 Week 11

Rize Nation CrossFit – OLY Class


Movement prep – speed and balance work

Shifting Splits x5 per leg x5 sets

– draw jerk lines on platform and perform jumping lunges with bar overhead aiming to hit your marks

* first couple sets will be challenging as you get familiar with the movement but stay with it

No Feet No Touch Muscle Cleans (empty bar x10 x2 sets)

elbows up, no reverse curl, keep bar close but no touch

Power Clean hang at mid thigh (40%x4, 50%x4, 60%x3x2sets, 65%x3x4sets)


60 sec rest between sets

Split Jerk (50%x5, 65%x5x3)

work on sharp stop in dip and quick drive, working on feeling the whip of the bar

Front Squat (50%x8, 60%x6x3)

move fast with these but stay in control

Strength Accessory

1. Pullups – 1 set max reps

2. Pullups – 5 sets at 50% reps

3. V ups/flutter kicks – 10/40 x3 sets

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