Weightlifting Day 2 Week 9 – Tri Q CrossFit

Weightlifting Day 2 Week 9

25
Oct

Weightlifting Day 2 Week 9

TriQ CrossFit – OLY Class

Front Squat (88%x1, 94%x1, 97%x1, 100%x1, 103%x1, 100%x1)

** to be done first or on a different day **

testing new 1RM – in a wave format

warm ups: 50%x3, 60%x3, 70%x3, 80%x2, 85%x1, 90%x1, 93%x1, 96%x1, 99%x1,

Power Clean off Blocks (40%x3, 45%x3, 50%x3, 55%x3, 60%x3x2)

set bar at power position

working speed and power

Snatch DL + Shrug (65%x6, 75%x3, 85%x2, 90%x1, 95%x1, 100%x1x2)

work with front squat % if possible but with good form. this will be heavy.

Strength Accessory

1. 4 sets of 8 – dumbbell incline bench press

2. 4 sets of 8 – dumbbell seated alternating Arnold Press

3. 3 sets of L sits – 5sec, 10sce, 15sec, with 10 sec rest between reps and 30 sec rest between sets

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