SPORTQUEST

Weightlifting Aerobic Circuit

Lessons

Try to do 6-10 reps for each exercise. After learning the skill try to do 2-4 rounds without rest between the exercises.

Always use WAC-1 for one round as a warm-up before doing WAC-2. When you want to do WAC-6 use e.g. WAC-2 & WAC-4 as warm-up.

WAC-1
1 High Pull Wide
2 Back Shoulder Press
3 Overhead Squat
4 High Pull Small
5 Deadlift

Total nr. bodysquats each round +/- 20

WAC-2
1 Power High Pull Wide
2 Push Press
3 Overhead Squat
4 Lunge
5 Hang Pull Small
6 Deadlift

Total nr. bodysquats each round +/- 30

WAC-3
1 Drop Snatch
2 Clean Press
3 Drop Lunge
4 Power Pull Small
5 Back Squat Jump
6 Romanian Deadlift

Total nr. bodysquats each round +/- 40

WAC-4
1 Dead Hang Stretch Snatch
2 Hang Snatch Pull
3 Front Squat
4 Power Clean
5 Power Press
6 Split Jumps
7 Good Morning

Total nr. bodysquats each round +/- 50

WAC-5
1 Hang Snatch
2 Snatch/Clean Pull
3 Front Squat
4 Hang Clean
5 Split Jumps
6 Semi-squat Press
7 Good Morning

Total nr. bodysquats each round +/- 55

WAC-6
1 Snatch
2 Snatch Pull
3 Front Squat
4 Clean
5 Clean Pull
6 Back Squat
7 Jerk
8 Good Morning

Total nr. bodysquats each round +/- 60