Weightlifting Day 3 Week 10 – Rize Nation Athletics

Weightlifting Day 3 Week 10


Weightlifting Day 3 Week 10

Rize Nation CrossFit – OLY Class

Snatch – Hang from Below Knee (45%x3, 55%x3, 65%x3, 75%x3x2, 80%x2, 75%x2, 80%x1)

slight wave pattern here for percentages – we’ve been working on technique, now we’re going to mesh that into strength numbers. feel the heavier weight with 80% then back down to 75% with a finish at 80% with a really good rep. If you fail an attempt decrease the weight and finish with a good rep

Snatch Pull to mid-thigh with pause (85%x2x2, 90%x2x4)

practice first pull and staying over the bar – 5 sec pause at mid-thigh

Back Squat (65%x8, 75%x5, 85%x3x4)

Strength Accessory

1. Pullups – 1 set 60% of last max reps

2. Pullups – 1 set max reps

3. Pullups – weighted (or negatives if weighted isn’t possible yet) x3x6sets

4. Sit ups – weighted (very strict here, no jerking, hold weight overhead and feet straight out or butterfly) x10x5sets

5. reverse flye, front raise, lateral raise x10x3 sets

6. banded side leg raise, banded adductor raises x15x2sets

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