Workout 1/2/17


Here's a Nice Weightlifting Workout

Warm-up those shoulders and hips!

Warm-up on a rower at least 250-500 meters

Warm up shoulders: Internal & External Rotations - Front & Side raises x 20 Reps x 3 Sets

Warn up Hips and Legs: Air Squats - 10 x 3 sets

Warm up to your work sets

Warm-up Example

Barbell Clean and Jerk x 8 Reps

add weight x 8

add weight x 5

Then:

Work Sets:

Clean & Jerk 3x3x3 @ 75% 1RM

Then Move to Next Exercise:

Warm up Snatch Deadlift

Example Warm-up:

Barbell x 8

Add weight x 8

Add Weight x 8

Add Weight x 5

Work Sets:

Snatch Deadlift 5x5x5x5 @ 110% Snatch 1RM

Let us Know how you do..... If you have questions, Let us know!

#weightlifting #Training #advanced

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