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Weightlifting Week Starting 24/10/16

Monday

Overhead Squat – 5 reps x 3 sets (at working weight)

Snatch Balance – 3 reps x 4 sets (at working weight)

Snatch – 3 reps x 6 sets (start at 70%, add weight if feeling good)

Back Squat – 70%/5 reps x 5 sets

Hanging Leg Raises + Snatch Press – 10 reps + 5 reps x 4 sets

Wednesday

Clean Pull Under – 3 reps x 4 sets (~50% of clean)

Pause Jerk – 3 reps x 4 sets (at working weight)

Clean & Jerk – 2 reps x 5 sets (at working weight)

Clean Pull – 3 reps x 5 sets (~90-100% of clean)

GHD Back Extensions – 10 reps x 4 sets

Friday

Snatch no foot – 3 reps x 5 sets (at working weight)

Clean – 2 reps x 4 sets (heavyish)

Front Squat – 70%/5 reps x 5 sets

Weighted Plank + Bent over row – 30s + 8 reps x 4 sets

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