Weightlifting Day 2 – transition week to max phase – Tri Q CrossFit

Weightlifting Day 2 – transition week to max phase

15
Nov

Weightlifting Day 2 – transition week to max phase

TriQ CrossFit – OLY Class

Warm-up

Sprints – getting those fast twitch muscles fired up

1. 5 sets of 10 m

2. 5 sets of 40 m

Front Squat + jerk (50%x3+1, 60%x3+1, 65%x3+1, 70%x3+1x4sets)

practice getting lower into the split, use C&J percentage

Jerk Support/Recovery (95%x3, 100%x3, 105%x3x2sets)

start from normal jerk position – this will feel ackward, dip – jump – split – lift

Power Clean (50%x3, 60%x3, 65%x3, 70%x3, 60%x3)

Barbell Lunge (20%x8(per leg), 25%x8x3sets)

use jerk %

bar on back

Strength Accessory

1. 3 sets 8 reps – 3 sec Superman holds (or back extension holds on GHD)

2. Pullups – 1 set MR

3. Pullups – 6 sets 2 reps weighted (or 5 sec negatives if weighted not possible)

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