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Weightlifting Week Starting 01/05/17

Monday

Hang Clean + Squat Jerk – 2+1 reps x 5 sets (at working weight)

Clean & Jerk – 80-85%/1 reps x 4 sets

Front Squat – 90%/2 reps x 4 sets

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

Wednesday

Snatch – heavy 2, then -5-10kg/2 reps x 3 sets

Snatch Pull – 90-95%/3 reps x 3 sets

Pause Back Squat – 85%/3 reps x 2 sets, 90%/2 reps x 2 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Split Jerk (5 seconds pause in split) – 75-80%/2 reps x 4 sets

Clean – Heavy 1, then 2 reps x 3 sets

Front Squat – 75-80%/3 reps x 4 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

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