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July 8, 2015

CrossFit Lynchburg Weightlifting - Cycle 2, Week 5

Week five of cycle two. The purpose of this work is to give CrossFit Lynchburg athletes more practice in the snatch and clean & Jerk, to work on things they won't get to in class or to work on things more. Think of weightlifting the way you would golf - so many things to work on that require constant practice.Before each session get warmed up with a barbell and practice positions of the lifts. Here's some suggestions:Barbell WorkOlympic Lifting Warm Up - MobilityOlympic Lifting Warm Up - ActivationOlympic Lifting Warm Up - Movement PrepDay 1High Hang SnatchAccumulate 8 singles between 78% and 82%-Work on sliding feet out into better receiving positionHigh Hang Clean + JerkAccumulate 8 singles between 78% and 82%Accessory Work3 x 10 GHD Hyperextensions(use a light load if possible)Day 2Power SnatchWork to a Heavy DoubleTall Clean + 3 Split JerksWork to a heavy max for the complexAccessory WorkJerk Practice - 5 x 5, go use medium weight, perfect footworkDay 3SnatchWork to a heavy singleClean & JerkSame as SnatchAccessory Work6x100m Sprint (go all out, recover fully before doing each sprint)

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