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Weightlifting Week Starting 05/09/16

Monday

Snatch Pull Under – ~50%/3 reps x 5 sets
Snatch — 75-80%/2 reps x 4 sets
Back Squat – 75%/4 reps x 4 sets
Hanging Leg Raises + Snatch Press – 10 reps + 6 reps x 4 sets

Wednesday

Clean Pull Under – ~50%/3 reps x 4 sets
Clean & Jerk – 80-85%/1 reps x 4 sets
Clean Pull – 90% of clean/3 reps x 4 sets
Swiss Ball Deadbugs + Barbell Rows – 20-30 reps + 8 reps x 3 sets

Friday

Snatch + OHS – 70%/1+2 reps x 5 sets
Clean Deadlift + Hang Clean – 80%/1+2 reps x 4 sets
Front Squat – 80%/3 reps x 4 sets
Waiters carry + Strict Press- 1 Length of gym each side + 5 x 5 sets

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