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Weightlifting Week Starting 02/01/17

Happy New Year to all! There is no class on Monday due to Bank Holiday hours, but will be on as normal on Wednesday at 5pm and Friday at 5pm and 7pm.

Monday

Snatch Balance – 75-80%/2 reps x 5 sets

No Foot Snatch – 70%+/2 reps x 6 sets

Back Squat – 5 reps x 5 sets (2kg more than last week)

GHD Back Extensions + Strict Press – 10 reps + 10 reps x 3 sets

Wednesday

Jerk Dip Squat + Split Jerk – 70-75%/2+2 reps x 5 sets

Block Clean (knee) – 75-80%/2 reps x 5 sets

Slow Clean Deadlift – 90-100% of clean / 5 reps x 4 sets

Reverse Flyes + Hanging Leg Raises – 15 reps + 10 reps x 3 sets

Friday

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

Snatch – 80%/2 reps x 5 sets

Front Squat – 75%/5 reps x 4 sets

Weighted Plank + Ring Rows  – 30 seconds + 10 reps x 4 sets

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