Crucible Strength and Conditioning ABN 15 880 437 002
4 sessions per week
Must use App app to view and log training
Team Training
A
Muscle Snatch + Overhead Squat
4 x 4 @ 50 %
B
Snatch + Low Hang Snatch
3, 3, 3, 3, 3, 2 @ 50, 60, 70, 75, 75, 80 %
C
Back Squat
3 x 3
D
DB Step Up
3 x 6
E
Seated Hamstring Curl
3 x 8
A
Push Press
4 x 5
B
Power Clean
3, 3, 3, 3, 3, 2 @ 65, 70, 75, 80, 80, 85 %
C
Clean Deadlift
4 x 5 @ 100 %
D
Half-Kneeling DB Shoulder Press
4 x 8
E
DB Bicep Curls
3 x 10
A
Power Snatch
3, 3, 3, 3, 3, 2 @ 60, 70, 75, 80, 80, 85 %
B
Deficit Snatch Deadlift
3 x 5 @ 100 %
C
Bent Over Row
3 x 12
D
Roman Chair Hip Extensions
3 x 12
E
Tricep Pushdown
3 x 12
A
Muscle Clean + Front Squat
4 x 4 @ 50 %
B
Clean + Front Squat
6 x 4 @ 50, 60, 70, 75, 80, 80 %
C
Jerk Dip + Jerk
4 x 3 @ 80 %
D
Seated DB Press
3 x 12
E
Leg Extension
3 x 10
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The Weightlifting RX
The Weightlifting RX
The Weightlifting RX
