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Weightlifting Week Starting 05-12-16

I won’t be taking the Monday or Wednesday classes due to being away on my BWL level 2 course on those days. The classes will still run as normal.

Monday

Snatch Balance – 80-85%/2 reps x 3 sets, then find a heavy single

Snatch – 85-90%/1 reps x 8 sets

Back Squat – 5 reps x 5 sets (add 2.5kg from last week)

Hanging Leg Raises + Kneeling bottom up KB Press – 10 reps + 10 reps each arm x 3 sets

Wednesday

BTN Split Jerk + Split Jerk – find a heavy 1+1, then -10%/1+1 reps x 3 sets

Clean – 2 reps x 5 sets (start at 70%, add weight if technique is good)

Clean Deadlift (5 second pause at knee) – 3 reps x 4 sets (ensure perfect technique)

Reverse Flyes + Split squats – 15+10 each leg reps x 3 sets

Friday

Snatch – 75-80%/2 reps x 4 sets

Snatch Pull – 90-95%/3 reps x 4 sets (ensure perfect technique)

Clean & Jerk – 85-90%/1 reps x 4 sets

Front Squat – Find 2RM then 3 reps x 3 sets back off sets

Deadbugs + Barbell Rows – 20 reps + 8 reps x 3 sets

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