Monday

Snatch Balance – 80%/2 reps x 5 sets

Snatch (pause at knee 3 seconds) – 80%/2 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 75%/3 reps x 6 sets

Snatch Press + 3 point plank – 6 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%/3 reps x 5 sets

Back Squat – 70%/5 reps x 5 sets

GHD Back Extensions + High Low Carry – 10 reps + 1 length of gym each side x 3 sets

Friday

Pause Jerks (pause in dip 3 seconds) – 80%/2 reps x 5 sets

Power Clean + Clean – 80%/1+1 reps x 4 sets

Front Squat – 80%/3 reps x 5 sets

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

 

Monday

Snatch Balance – 75%/3 reps x 4 sets

Snatch (pause at knee 3 seconds) – 75%/3 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 75%/3 reps x 5 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%/3 reps x 4 sets

Back Squat – 70%/4 reps x 5 sets

GHD Back Extensions + High Low Carry – 10 reps + 1 length of gym each side x 3 sets

Friday

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

Power Clean + Clean – 75%/2+1 reps x 5 sets

Front Squat – 75%/3 reps x 5 sets

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

Monday

Snatch Balance – 70-75%/3 reps x 4 sets

Snatch (pause at knee 3 seconds) – 70%/3 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 70%/3 reps x 5 sets

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

Wednesday

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

Clean (pause at knee 3 seconds) – 70%/3 reps x 4 sets

Back Squat – 70%/3 reps x 5 sets

GHD Back Extensions + High Low Carry – 10 reps + 1 length of gym each side x 3 sets

Friday

Pause Jerks – 70%/3 reps x 5 sets

Power Clean + Clean – 70-75%/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

Monday

Snatch – 85%/1 rep x 4 sets

Clean & Jerk – 80%/2+1 reps x 4 sets

Front Squat – 1RM

Strict Press – 1RM

Wednesday

Snatch – 75%/2 reps x 4 sets

Clean & Jerk – 75-80%/1+1 reps x 4 sets

Back Squat – 75-80%/3 reps x 3 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Snatch – 1RM

Clean & Jerk – 1RM

Back Squat – 1RM

Monday

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

Clean + Jerk – 85-90%/2+1 rep x 3 sets

Front Squat – 85%/3 reps x 4 sets

Deadbugs + Strict Press – 20 reps + 5 reps x 4 sets

Wednesday

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

Snatch – 80%/2 reps x 4 sets

Snatch Pull – 105-110%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Split Jerk – 85%+/1 reps x 5 sets

Clean + Hang Clean – 75%/1+1 reps x 4 sets

Back Squat – 85%/2 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%/1 rep, 85%/1 rep, 90%/1 rep) 3 times (rest as normal between sets)

Front Squat – 80%/5 reps x 4 sets

Deadbugs + Strict Press – 20 reps + 4 reps x 4 sets

Wednesday

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

Clean & Jerk – (80%/1+1 reps, 85%/1+1 reps, 90%/1+1 reps) 2 times

Clean Pull – 110%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Drop Snatch – 3 reps x 5 sets

Snatch + Hang Snatch – Heavy 1+1, then -10%/1+1 reps x 3 sets

Back Squat – 85%/3 reps x 5 sets

Hanging Leg Raises + Ring Rows – 10 reps + 15 reps x 3 sets

I am away in the USA this week so I won’t be taking the weightlifting classes, but they will run as normal, with Will or Fraser covering them. I’ll be back for the 17th and 19th then will be away again until the 29th of July. Hope you don’t miss me too much!

Monday

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

Clean + Jerk – 85-90%/1+1 rep x 4 sets

Front Squat – 80%/4 reps x 4 sets

Deadbugs + Strict Press – 20 reps + 5 reps x 4 sets

Wednesday

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

Snatch – 80-85%/2 reps x 4 sets

Snatch Pull – 95-100%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Rebound Split Jerk – 2 reps x 5 sets (go heavier)

Hang Clean (below knee) – 75%/2 reps x 4 sets

Back Squat – 85%/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 – 80-85%/1+1 reps x 4 sets

Front Squat – 77.5%/5 reps x 5 sets

Deadbugs + Strict Press – 20 reps + 4 reps x 4 sets

Wednesday

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

Clean & Jerk – 85%/2+1 reps x 5 sets

Clean Pull – 110%/2 reps x 3 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Snatch Muscle Under – 3 reps x 5 sets

Hang Snatch (below knee) – Heavy 2, then -10%/2 reps x 3 sets

Back Squat – 80-85%/3 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps + 10 reps x 3 sets

 

Monday

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

Clean + Jerk – 75-80%/3+1 rep x 5 sets

Front Squat – 75%/5 reps x 5 sets

Deadbugs + Strict Press – 20 reps + 5 reps x 4 sets

Wednesday

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

Snatch + Overhead Squat – 75%/1+1 reps x 5 sets

Snatch Pull – 95%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Rebound Split Jerk – 3 reps x 5 sets

Hang Clean (below knee) – 80%/2 reps x 5 sets

Speed Back Squat – 80%/2 reps x 6 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

Front Squat – 75%/5 reps x 5 sets

Deadbugs + Strict Press – 20 reps + 6 reps x 4 sets

Wednesday

Clean Pull Under + Squat Jerk – 50-60%/2+2 reps x 4 sets

Clean & Jerk – 75-80%/1+1 reps x 5 sets

Clean Pull – 100-105%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Snatch Muscle Under – 3 reps x 5 sets

Hang Snatch (below knee) – 75%/2 rep x 5 sets

Speed Back Squat – 75-80%/2 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets