FULL-BODY STRENGTH | OLYMPIC WEIGHTLIFTING METHODS
WARM UP:
- Foam Roll x2 min total
- Lumbar Locked T-Spine Rotation x10, Bilateral
3.Cat-Camel x10 - Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
- Fwd/Bkwd Leopard Crawl x5 yds
- Plank w/ Shoulder Taps x10, Bilateral
- 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
- Squat w/ Rotation & Extension x5, Bilateral
- Cross Crawl x10 yds
- Lateral Band Walks x10 yds, Bilateral
PRIMING CIRCUIT:
- LVL 1 Pull-ups 1×20-30; rest 60s
- LVL 2 L-sits 1×60-90s; rest 60s
- Goblet Squat 1×15-20; rest 60s
OLYMPIC WEIGHTLIFTING :
5 min Barbell Complex Warm Up
Then,
Building to a heavy Power Clean single in 8 sets or less.
Note: Increase weight in increments of 20-40# until you reach a new heavy single. Reduce weight increases as intensity increases.
Stopwatch: https://fitlb.com/stopwatch
STRENGTH:
- Rear Foot Elevated Barbell RDL 2×5-8; rest 90s-2 min –> RPE 7-8
STRENGTH SUPERSET:
- Kettlebell Windmill 2×8, Bilateral; rest 60-90s –> RPE 7-8
- Jefferson Curl 2×12, Bilateral; rest 60s –> Stay light
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min