Hiromi Miyake 85 snatch 2

Weightlifting Week Starting 03/07/17

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

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