Weightlifting Day 2 Week 8 – Rize Nation Athletics

Weightlifting Day 2 Week 8


Weightlifting Day 2 Week 8

Rize Nation CrossFit – OLY Class

Front Squat (50%x3, 60%x3, 70%x3, 80%x2, 85%x2, 90%x2, 95%x1x2)

If possible get these in before the cleans. going up to 95%. this can also be done on a different day.

keep elbows up, brace core, keep tension throughout the lift

Cleans (50%x3, 60%x3, 70%x3, 75%x2, 80%x2x2)

stay over the bar and fire glutes

Snatch Balance (55%x4, 65%x4, 75%x4x2)

practice catching low and fast lock out

Snatch DL + Shrug (65%x6, 75%x3, 85%x3, 90%x1, 95%x1, 100%x1x2)

use front squat percentage here if possible with good form. these should be heavy. you can do more than you think but keep a tight back. flat feet, stay over bar, squeeze glutes, and shrug. this is a slow lift – not looking for speed

Strength Accessory

1. incline dumbell bench press x8 x4 sets

2. seated alternating arnold press x8 per arm x4 sets

3. L sits 5,10,15 x3 sets (rest 10 sec between reps and 30 sec between sets)

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