Weightlifting Day 2 Week 1 – Tri Q CrossFit

Weightlifting Day 2 Week 1

22
Nov

Weightlifting Day 2 Week 1

TriQ CrossFit – OLY Class

Warm-up

fire those fast twitch muscles

5 sets 10 m sprints

5 sets 40 m sprints

Front Squat + jerk (55%x3+1,60%x3+1,65%x3+1,70%x3+1,75%x3+1, 70%x3+1×2)

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

Jerk Support/Recovery (95%x3, 100%x3, 105%x3x2)

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

Barbell Lunge (25%x8(per leg) x4)

bar on back, chest up, drive through heel, use jerk%

Strength Accessory

1. back extention 3 sec holds on GHD x8 x3 sets

2. pullups – 1 set max reps

3. pullups – weighted x 2 reps x6 sets (or 5 sec negatives)

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