Olympic Lifting Skills

Warmup at Home:
Row 250m x 4 with 30 second rest intervals

Myofacial release with Foam Roller

Warmup at Gym:

With PVC bar:
Jump Shrugs x 5 x 3
Muscle Snatches x 3 x 3
Overhead Squats x 5 x 3
Behind the neck press x 5 x 3

With Empty Bar:
Snatch Grip Behind the neck Press x 10
Back Squat x 10 (focus on upright back/chest position)
Upright Row x 10 (Elbows stay over wrists)
Bent Over Row x 10

Hang Power Snatch 6 x 3; 30kg, 35kg, 40kg, 40kg, 45kg (99#)
Back Squat 10 x 3, 60kg(132#) (upright back position)
Transitional Deadlifts 5 x 3,  40kg(88#) (ended up with nice bloody shins… lol)
Good Morning 8 x 2, 30kg

Satisfying night of lifting.

Attacked the Foam Roller when I got home for more Myofacial release.


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