2016nationals-day1-58a-backangle-175

Weightlifting Week Starting 29/01/18

 

Monday

Heaving Snatch Balance (snatch balance with no foot movement, start in squat stance) – 75%/3 reps x 4 sets

Power Snatch + Hang Snatch – find a heavy 1+1, then -5%/1+1 reps x 3 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 6 reps x 3 sets

Wednesday

Power Jerk –  70-75%/3 reps x 5 sets

Hang Clean  – 75-80%/3 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

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

Friday

Snatch – 85%/2 reps x 5 sets

Clean & Jerk – 90%/1+1 reps x 3 sets

Front Squat – 85%/2 reps x 5 sets

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

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