Weightlifting 202
DEUCE Gym
Functional Fitness, Olympic LiftingDEUCE Weightlifting 202 is Coached by Jun Endo. It includes 3 days a week of programming and a 1 X a week in depth video analysis by Coach Jun. whether your goal is to be a State or National Level competitor, or your just looking to lean into something difficult and find the best version of yourself, Weightlifting 202 is for you!
Prep
A
Warm Up (Snatch)
Suggested Warm Up: 1x 10 Ankle Rolls (ea direction / leg) 10 Knee and Hip Circles (ea direction / leg) 10 Active Side and Forward Bends 20 PVC Pipe or Banded Shoulder Passs Throughs 10 Elbow, and Wrist Circles (ea direction / arm) 10 Neck Circles (ea direction) 20 Bodyweight Squat 20 Thoracic Extension in Squat 20 Cossack Squat 20 Glute Bridge/Rais 20 Scapular Push Ups 1:00 Side Planks (per side) 20 Jump Squats Barbell Warm Up: 5 Behind the Neck Snatch Press 5 Overhead Squat 5 Snatch Balance 5 Snatch Grip High Pull 5 Snatch Pull Under 5 Muscle Snatch
B
Hip Muscle Snatch
C
2-Position Snatch
2, 2, 1, 1, 1, 1 @ 65, 65, 70, 70, 75, 75 %
D
Back Squat vs Bands
10 x 2 @ 45 %
E
Neutral Grip Pull-Up
3 x 8
Circuit
F
Finisher: Tabata Alternating V-Ups (:20 work / :10 rest)
Prep
A
Warm Up (Clean)
Suggested Warm Up: 1x 10 Ankle Rolls (ea direction / leg) 10 Knee and Hip Circles (ea direction / leg) 10 Active Side and Forward Bends 20 PVC Pipe or Banded Shoulder Passs Throughs 10 Elbow, and Wrist Circles (ea direction / arm) 10 Neck Circles (ea direction) 20 Bodyweight Squat 20 Thoracic Extension in Squat 20 Cossack Squat 20 Glute Bridge/Rais 20 Scapular Push Ups 1:00 Side Planks (per side) 20 Jump Squats Barbell Warm Up: 5 RDLs + Shrugs 5 Hang Muscle Clean 5 Front Squat 5 Tall Clean 5 Strict Press
B
Box Jump
3 x 5
C
1 Slow Pull Clean + 2 Pause Split Jerk
2, 2, 1, 1, 1, 1 @ 70, 75, 80, 80, 85, 85 %
D
2" Deficit Deadlift
5 x 3 @ 75 %
E
Push Press
3 x 5 @ 65 %
Circuit
F
Finisher:3x 3 3-Step Pallof Walkout (ea) *Start with some tension on the band. 3 steps out + 3 steps back = 1 rep ** Use Red Band
Circuit
A
1x 10 Ankle Rolls (ea direction / leg) 10 Knee and Hip Circles (ea direction / leg) 10 Active Side and Forward Bends 20 PVC Pipe or Banded Shoulder Passs Throughs 10 Elbow, and Wrist Circles (ea direction / arm) 10 Neck Circles (ea direction) 20 Bodyweight Squat 20 Thoracic Extension in Squat 20 Cossack Squat 20 Glute Bridge/Rais 20 Scapular Push Ups 1:00 Side Planks (per side) 20 Jump Squats 2x 10 Scap Pull Ups 10 Scap Push Ups 10 Banded Staggered Stance Good Mornings
B
Enderton Front Squat Complex
5 x 3
C
Bench Press
3 x 12
Circuit
D
3 rounds: 12 DB Goblet Lateral Lunges - Left 12 DB Goblet Lateral Lunges - Right :30 GHD Hip Extension Hold Rest :90 b/w superset
Circuit
E
3 rounds: 12 Pendlay Row 10 Lu Presses 8 Lateral Push Ups Rest :90 b/w trisett
Circuit
F
FInisher: 3 sets - Max Fat Grip Dumbbell Hold
DEUCE believes that the process of overcoming the gap between where we are and where we want to be is life's highest aim. DEUCE Weightlifting helps athletes get there through a program built on work ethic, discipline, consistency, and aggression. Let us he
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Weightlifting 202
Weightlifting 202
Weightlifting 202
