Weightlifting (WL) 1/3/2015

Starting a weightlifting programming twice a week (Wed/Sat)

4x1 1 High Hang Snatch + 2 OHS @60% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 100kg

120lb/55kg

4x3 Front Squat, 3 sec pause at bottom, @75% 1RM Front Squat, add 10 or 5kg each week if working sets are above/below 120kg

242lb/110kg - these were hard

4x1 1 Push Jerk + 1 Split Jerk @70% of 1RM Jerk, add 5 or 2.5kg each week if working sets are above/below 110kg
183lb/83kg

Superset: 2x8 per leg Single Leg RDL - 110lb/50kg

2x10 Back Extension - 70lb/32kg, 95lb

Finished with light cardio

15 rounds:
1:00 row
1:00 rest
1:00 ad
1:00 rest