Weightlifting Day 2 Week 5 – Tri Q CrossFit

Weightlifting Day 2 Week 5

9
Aug

Weightlifting Day 2 Week 5

TriQ CrossFit – OLY Class

Clean & Jerk (60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1×4)

rep scheme example – 3 cleans + 1 jerk

Clean Pull (100% (of cln) x 3 x 4 )

make sure hitting power position – if not default to clean DL + shrug

Front Squat (70%x2, 75%x2, 80%x2x3 )

SLDL (stiff leg deadlift) (3×5)

this weight may not seem heavy but will feel heavy – work up in weight without breaking form

Strength Accessory

3 rounds for quality

10 reverse flyes – squeeze shoulders together

10 lateral raise – keep shoulders down, no shrug

10 front raise – keep shoulders down, no shrug

*with dumbbells – use light weight with good form, this is about shoulder health not heavy weight

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