Monday

Snatch Balance – 75-80%/3 reps x 4 sets

Snatch + Hang Snatch – 75%/1+2 reps x 4 sets

Snatch Pull – 90%/3 reps x 4 sets

Aleknas + Strict Press – 15 reps + 8 reps x 3 sets

Wednesday

BTN Split Jerk + Split Jerk – 70-75%/2+1 reps x 4 sets

Clean – find a heavy 2, then -10%/2 reps x 3 sets

Back Squat – 70%/5 reps, 75%/4 reps, 80%/4 reps x 3 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 80%/2 reps x 4 sets

Clean & Jerk – 80-85%/1+1 reps x 4 sets

Front Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch – 85%/2 reps x 4 sets

Snatch Pull – 90-95%/3 reps x 5 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 85%/1 reps x 5 sets

Power Clean – 75-80%/2 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 5 sets

Front Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps x 4 sets

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch – 80%/2 reps x 5 sets

Snatch Pull – 90-95%/3 reps x 5 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

BTN Split Jerk + Split Jerk – 80%/1+1 reps x 5 sets

Clean – 80%/2 reps x 5 sets

Back Squat – 76%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch –85-90%/1 reps x 5 sets

Clean & Jerk – 80-85%/1+1 reps x 5 sets

Front Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps x 4 sets

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch Pull + Snatch – 75-80%/1+1 reps x 5 sets

Snatch Pull – 90-95%/3 reps x 4 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

BTN Split Jerk + Split Jerk – 75-80%/1+1 reps x 5 sets

Clean + Hang Clean (below knee) – 75-80%/1+1 reps x 5 sets

Back Squat – 74%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 80-85%/1 reps x 4 sets

Clean + Front Squat + Jerk – 80%/1+1+1 reps x 4 sets

Front Squat – 70-75%/4 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps x 4 sets

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch Pull + Snatch – 75%/2 reps x 5 sets

Snatch Pull – 90%/3 reps x 5 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

BTN Split Jerk + Split Jerk – 70-75%/1+1 reps x 5 sets

Hang Clean (below knee) – 75%/3 reps x 4 sets

Back Squat – 72%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 80%/2 reps x 4 sets

Clean + Front Squat + Jerk – 75%/1+2+1 reps x 4 sets

Front Squat – 70%/5 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps each leg x 4 sets

 

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch Pull + Snatch – 70%/2 reps x 5 sets

Snatch Pull – 85-90%/4 reps x 4 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 70%/3 reps x 5 sets

Hang Clean (below knee) – 70%/3 reps x 5 sets

Back Squat – 70%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 75-80%/2 reps x 4 sets

Clean & Jerk – 75%/2+1 reps x 4 sets

Front Squat – 65%/5 reps x 5 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps each leg x 4 sets

I will be away from the 21st of September through to the 1st of October, so I won’t be taking the classes during that time period. They will be cover for the classes so they will run as normal. We’re entering a pretty heavy phase of training, so make sure you’re focusing on your recovery, get plenty of sleep and food in. Keep working hard!

Weightlifting Week Starting 18/09/17

Monday

Snatch Balance + Overhead Squat – 80%/1+1 reps x 4 sets

Snatch – 85%/2 reps x 3 sets, 90%/1 rep x 3 sets

Front Squat (3s pause in bottom) – 85%/3 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 85%/2 reps x 4 sets

Clean – 90%/1 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 rep x 4 sets

Clean & Jerk – 90%+/1+1 reps x 3 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Weightlifting Week Starting 25/09/17

Monday

Snatch Balance + Overhead Squat – 80%/1+2 reps x 4 sets

Snatch – 75%/3 reps x 5 sets

Front Squat (3s pause in bottom) – find a heavy 2, then -10%/2 reps x 3 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 90%/1 reps x 4 sets

Clean – 75-80%/2 reps x 4 sets

Back Squat – 82.5%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 rep x 4 sets

Clean & Jerk – 90%+/1+1 reps x 3 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Weightlifting Week Starting 02/10/17

Monday

Snatch Balance + Overhead Squat – 80%/1+2 reps x 4 sets

Snatch – 80%/1 rep x 5 sets

Front Squat – 75%/2 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 80%/1 reps x 4 sets

Clean – 70-75%/3 reps x 3 sets

Back Squat – 70%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 1RM

Clean & Jerk – 1RM

Front Squat – 1RM

Well done to Helen Nutter, Myren Madden, Nuno Ferreira and Taliesha Stuart who all competed at the Bullpen Weightlifting Open yesterday! Helen finished on a 64kg snatch, and a 90kg clean & jerk, which is a new PB for her! This got her second place in the 75kg class. Myren snatched 85kg and clean and jerked 100kg, getting him first place in the 85kg class as an under 15! Nuno snatched 68kg and clean and jerked 90kg, which is a PB for him! He ended up in 3rd place in the 94kg category! Taliesha snatched 45 and clean and jerked 70kg in her comeback competition! Great work everyone!

Monday

Snatch Balance – 90%+/1 rep x 4 sets

Snatch – 80%/2 reps x 3 sets, 85%/2 reps x 2 sets

Front Squat (3s pause in bottom) – 80%/4 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 80-85%/2 reps x 4 sets

Clean – 85%/2 reps x 5 sets

Back Squat – 77.5%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 85-90%/1 rep x 4 sets

Clean & Jerk – 80-85%/2+1 reps x 4 sets

Front Squat – 85-90%/1 rep x 6 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Monday

Snatch Balance – 85-90%/1 rep x 4 sets

Snatch – 80%/2 reps x 5 sets

Front Squat (3s pause in bottom) – 80%/3 reps x 5 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 75-80%/2 reps x 4 sets

Clean – 80%/2 reps x 5 sets

Back Squat – 75%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 85%/1 rep x 5 sets

Clean & Jerk – 80-85%/1 rep x 4 sets

Front Squat – 80-85%/2 reps x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Monday

Snatch Balance – 80-85%/1 reps x 4 sets

Snatch (pause at knee 3 seconds) – 80-85%/1 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 80%/3 reps x 3 sets

Snatch Press + 3 point plank – 8 reps + 30s each leg x 3 sets

Wednesday

Clean Pull Under – 50-60%/3 reps x 4 sets

Clean (pause at knee 3 seconds) – 75-80%/2 reps x 4 sets

Back Squat – 72.5%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 1 length of gym each side x 3 sets

Friday

Pause Jerks (pause in dip 3 seconds) – 75-80%/1 reps x 5 sets

Clean & Jerk – 75%/1+1 reps x 4 sets

Front Squat – 75%/3 reps x 4 sets

Hanging Leg Raises + GHD Back Extensions – 10 reps + 10 reps x 3 sets