Weightlifting Day 1 Week 10 – Tri Q CrossFit

Weightlifting Day 1 Week 10

30
Oct

Weightlifting Day 1 Week 10

TriQ CrossFit – OLY Class

Power Snatch off Blocks at Power Position (NO FEET THIS TIME – 40%x3, 50%x3, 60%x3, 65%x3x4)

drive through heels, fire glutes, elbows up

Snatch High Pull (FLAT FEET – 80%x5x5)

Back Squat (40%x12, 50%x12, 60%x8, 65%x8, 70%x6x3)

Clean Grip OHS (30%x4, 35%x4, 40%x4x2)

use jerk percentage if possible. if not use a weight you can complete reps with. this is more about mobility/stability

Strength Accessory

1. More pullups 🙂 – 1 set max reps

2. Pullup pyramid – 1,2,3,2,1 x3sets (30 sec rest between sets)

3. Hollow body rocks x10x3sets (30 sec rest between sets)

4. Planks – 30-30-30 x3sets (30 sec rest between sets)

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