WEIGHTLIFTING WEDNESDAY IS HERE!

1. WORK ON SQUAT CLEANS TECHNIQUE TRAINING

THEN FIND A HEAVY ONE REP BUT NOT A MAX

2. CLEAN PULLS
80% X3 X3 X3
90% X2 X2 X2
100% X1 X1 X1
110% X1 X1

3. STRICT SHOULDER PRESS FROM THE RACK
3X5
2X4
1X3
FIRST NUMBER IS REPS, SECOND IS ROUNDS
INCREASE IN LOAD AS NUMBERS GET SMALLER

FIT CAMP:
4 RFT
8 DEVIL PRESS 15 LBS
30 AIR SQUATS
20 GHDSU OR COACH’S CHOICE

FIT & 50
20 MED BALL CLEANS
10 DB SWINGS 15#, START WITH A DB IN EACH HAND
USE IT LIKE A KB, KEEP MIDCORE TIGHT
15 DIPS OFF OF PVC