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Weightlifting Week Starting 03/10/16

Monday

Snatch no contact – 3 reps x 2 sets, 2 reps x 3 sets, 1 rep x 3 sets (start at ~65%, ideally add weight each set)
Snatch — 75-80%/1 rep x 5 sets
Back Squat – 85%/3 reps x 4 sets
Hanging Leg Raises + Snatch Press – 10 reps + 5 reps x 4 sets (heavy)

Wednesday

Power Jerk + Split Jerk – 70-75%/1+1 reps x 4 sets
Clean + Jerk – 85%/1+1 reps x 3 sets
Clean Pull to thigh – 85% of clean/3 reps x 5 sets
Swiss Ball Deadbugs + Jump Squats – 20 reps + bar/5 reps x 4 sets

Friday

Snatch – 85-90%/1 reps x 3 sets
Clean & Jerk – 75%/2 reps x 4 sets
Front Squat – 90%/2 reps x 3 sets
Side Plank + DB Incline Bench row – 30s each side (weighted if possible) + 8 reps x 4 sets (heavy)

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