Weightlifting Day 3 Week 8 – Tri Q CrossFit

Weightlifting Day 3 Week 8

20
Oct

Weightlifting Day 3 Week 8

TriQ CrossFit – OLY Class

Split Jerk (80%x1, 85%x1, 80%x1, 70%x1)

(not enough room in rep scheme box, start with – 55%x2, 60%x2, 65%x2, 70%x2, 75%x2)

this is going to be a wave set working up to 85% then back down

Clean Pull (90%x3x3)

flat feet, stay over bar, fire glutes, keep bar close – don’t let it fly away – control

if needed do Clean DL + shrug, retain bar for all reps reversing the movement on return. use clean percentage here

Front Squat (50%x3, 60%x3, 70%x3, 75%x3x3)

Snach grip RDL (80%x4, 85%x3, 90%x2x3)

tight lats, keep bar close

Strength Accessory

1. weighted sit ups x10 x5 sets (can be supersetted with RDLs)

2. pullups – 1 set at 60% of last max reps

3. pullups – weighted 10-25# (or your level of difficult for 2 reps – if you need options let me know) x2 x7 sets

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