4.2 - East Coast Gold Weightlifting Team
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4.2

4.2

PJ
Warm Ups then 3 sets of 1 between 90-95%

SSPP
Barbell warm ups then 3 sets of three at 75×5, 85×3 and 95×1 or more.

AUX
Chin’s + Split Jumps + Side Planks
For 10 Minutes rotate through the above movements, reps and times.

7 chin’s (on the last rep of each set give us a max effort hold and track total reps.)
:45 Right Side Plank
10 Jumps (5 each leg)
:45 Left Side plank

Get Right
Hang from a chin grip for 2 minutes working the following breathing sequence. If grip strength is an issue accumulate the 2 minutes.