WEEK 4 - OLYMPIC LIFTING OR BOX SQUATS & ABS

Behind the neck jerk -- work up to a heavy triple

Snatch pull + 2 hang power snatch + 3 overhead squats -- work up to a heavy set then do 2 more sets with rest between

Power clean 3x3 @ 75%

Front squat 6x3 @ 75%

OR

Box squat 8x3 @ 65%

Glute bridges w/ band 3x10 @ 50% squat

3 - 4 rounds
15 crunches
15 hollow rocks
Rest 30 seconds
10 ab wheels
10 reverse sit-ups
Rest 30 seconds
30 second plank hold
Rest 30 seconds

Surprisingly Fast Way To Fix Elbow Pain

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada