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April 9, 2015

CFL Weightlifting, Week 2, Day 2

Warm Up50 Cal Airdyne or Rower2 x 20 Green Band Good Mornings3 x 10 "Bottoms Up" KB Presses (20 - 25lbs)Green Band Routine3 x 10 Snatch Footwork Drill w Empty Bar("jump down" to 10kg discs just outside feet)Power Snatch Complex5 x 2 Hang Power Snatch from just below knee(Five working sets - get to best set of 2 and repeat for five sets. Today focus on actively pulling bar into hip once you've cleared the knee)Clean Complex5 Sets of:1 Clean High Pull + 1 Power Clean + 2 Split Jerks(Focus on pulling bar into hip with lats after passing knee. On jerk focus on getting back foot down first)Romanian Deadlifts5 x 5(Use snatch grip, 3 sec negative each rep, no more than 110% of best snatch)

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