WL 4/14 - ASAP Fitness
Phone: 209 813 4579

WL 4/14

13
Apr

WL 4/14

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – Weightlifting

Pause Snatch (3×1)

4 @ 65%

3 @ 75%

3 @ 80%
2 sec pause below the knees

Adjust percentage as needed

Pause Clean + Jerk (2×2)

3x (1+2) @ 60%

3x (1+1) @ 70%

2x (1+1) @ 80%
2 sec pause below knees on the clean, squat cleans

Strict Press/Push Press (1×1)

5-4-3-2

Strict Press

4-3-2-1

Push Press
Complete Strict press sets first increasing weight each set

Metcon (No Measure)

20 Heavy RDL’s

10 Good mornings

3 rounds

25 Sit Ups

10 Supermans

3 rounds

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