Day 2 Week 11 – Deload Week – Rize Nation Athletics

Day 2 Week 11 – Deload Week

14
Nov

Day 2 Week 11 – Deload Week

Rize Nation Athletics – OLY Class

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Warm-up

Clean Warm Up – 3 Muscle Cleans + 3 CG OHS + 3 Press in Clean – 3 sets

Clean Pull (3-3-3)

go a little heavier than last week if you can with good form

Clean (2-2-2-2)

go a little lighter than last week. make it sharp and snappy.

Push Press (2-2-2-2)

same weights as last week if possible with good form

Jerk Balance (3-3-3-3)

mark your feet for your jerk and check out the video (tight core, dip keeping chest up, and drive through the bar, check front foot and correct as needed, recover front foot – https://www.youtube.com/watch?v=2uSBT7csXgU

Front Squat (80% x2x2sets)

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