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01/02/16 Barbell

Warm Up

3 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head)

3 rounds of: 5 Overhead squats, 5 snatch deadlifts

Main Session

Snatch (no foot movement) – 3 reps x 4 sets then 2 reps x 3 sets (ideally use more weight on the 3 sets of 2)

2 position Snatch Deadlift (pause @ 1″ off floor and @ knee, 3 seconds each) – 3 reps x 4 sets

Front Squat – 3 reps x 4 sets

Seated Shoulder Press – 5 reps x 5 sets

 

Well done to Allie Deeley who placed 4th in the 53kg category at the English Weightlifting Championships this past weekend. She lifted 56kg in the snatch and 69kg in the clean & jerk to total 125kg! Great work kid!

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