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Weightlifting Week Starting 05/02/18

Monday

Snatch Push Press + Overhead Squat – find a heavy 3+3 reps, then -10%/3+3 reps x 3 sets

Hang Snatch (below knee) – 80%/2 reps x 5 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 6 reps x 3 sets

Wednesday

Power Jerk + Split Jerk –  75%/2+1 reps x 5 sets

Clean + Hang Clean  – 80%/1+1 reps x 4 sets

Back Squat – 82.5%/5 reps x 5 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – Find a heavy 2, then -10%/2 reps x 3 sets

Clean & Jerk – 80%/2+1 reps x 3 sets

Front Squat – 90%/1 rep x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

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