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Weightlifting Week Starting 04/09/17

Monday

Snatch Balance – 85-90%/1 rep x 4 sets

Snatch – 80%/2 reps x 5 sets

Front Squat (3s pause in bottom) – 80%/3 reps x 5 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 75-80%/2 reps x 4 sets

Clean – 80%/2 reps x 5 sets

Back Squat – 75%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 85%/1 rep x 5 sets

Clean & Jerk – 80-85%/1 rep x 4 sets

Front Squat – 80-85%/2 reps x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

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