I take you through my weightlifting routine step-by step—vegans can lift with the best of them!
Join me for my Wednesday workout! My full routine from this video is written out below!
SAFETY NOTE: If you do not have any training in the Olympic lifts, DO NOT attempt them!!
Warm Up First!
Make sure to spend some time getting your muscles warmed up. Attempting lifts without properly warming up can lead to injury.
Power Snatches
- “Warm up” sets: 3 sets of 2 @ 55lbs, 58lbs, and 60lbs
- “Main” sets (7 sets of 2): 3 sets of 2 @ 63lbs, 4 sets of 2@ 65 lbs
Full Snatches
- “Warm up” sets: 3 sets of 2 @ 60lbs, 2 sets of 2 @ 63lbs
- “Main” sets (6 sets of 2): 2 sets of 2 @ 65lbs, 3 sets of 2 @ 66.5, 2 sets of 2 @ 68lbs
SuperSet
To “superset”, you alternate between:
- Deadlift: 4 sets of 5 @ 113lbs
- Seated Rows: 4 sets of 5 @ 90lbs
“Glamor Muscle” Work
- Bicep Curls: 4 sets of 5 @ 20lbs (vary style)
Stretch It Out!
Stretching after your workout is just as important as warming up before your workout!
I hope you enjoyed learning my weightlifting routine! I’d love to hear if you’ve given it a go, and what kinds of workouts you do!
— Emily Moran Barwick