BLK LBL Fitness Club – WEIGHTLIFTING

Warm Up (No Measure)

1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement

2. Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Barbell Prep – all to power position

Burgener Warm Up Clean – 3-5 reps of each movement.

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Prone Is, Ts, & Ys (no weight or very light plates)

Power Clean + Push Jerk (Weight)

12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks

-Then-

20 Sets (New set every :30)

1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Clean + Push Jerk