Weightlifting Day 2 Week 3 – Tri Q CrossFit

Weightlifting Day 2 Week 3

13
Sep

Weightlifting Day 2 Week 3

TriQ CrossFit – OLY Class

Pausing Jerk (50% x4, 60% x3, 65% x3, 70% x3x2 sets)

Pause for 2 sec at bottom of dip

chest up, core tight, weight mid foot, knees out, speed

Snatch balance (50% x5, 55% x4, 60% x3, 70% x3)

catch low

Back Squats (50% x12, 60% x10, 65% x8x3 sets)

Strength Accessory

1. 2 sets – 10 scap pushups, 10 scap pullups – squeeze shoulder blades together then retract, keep hollow body postition

2. 1 set Pullups for max reps with good form – strict (can use bands if needed)

3. 3 sets 5 reps – body weight negatives (5 sec drop per rep, focus on using your lats and squeeze mid back)

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