2.3 - East Coast Gold Weightlifting Team
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2/3 Rounds of:

Snatch Footwork Progression x 10 reps

Banded Glute Bridge with Isometric Abdominal Hold x 10

Single Arm Suitcase Deadlift (3/5 Loaded each side)  


Primary Lifts

Block/Hang Snatch (Mid Thigh)

Warm Ups then 3 sets of 3 between 70-80%


Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps.


Single Leg RDL’s + Lateral Box Jumps + Reverse planks

For 10 Minutes rotate through the above movements, reps and times.

5 Contralateral RDLS (load right arm)

Max Jumps in :20 (count reps)

5 Contralateral RDLS (load left arm)

1:00 Plank

Get Right

Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence.

Official partner with Uesaka Barbell