BLK LBL Fitness Club – WEIGHTLIFTING

Strength Movement Prep

3 Sets

6 Double Dumbbell Reverse Lunge (3/leg) + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerk (2/leg)

4 Muscle Clean @ 6/10 RPE

*You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.

Off the Blocks Clean + Jerk

3 Clean off the block and 1 Jerk @ 6/10 RPE Clean and Jerk

2 Clean off the block and 1 Jerk @ 6.5/10 RPE Clean and Jerk

1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk

1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk

1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk

(OR PERFORM HANG CLEANS)

Front Squat + Jerk

2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean

2 Front Squat + 1 Jerk @ 8.5/10 RPE 1 RM Clean

Front Squat

2 Front Squat @ 9/10 RPE 1 RM Clean

2 Front Squat @ 9/10 RPE 1 RM Clean

2 Front Squat @ 9/10 RPE 1 RM Clean