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Weightlifting Week Starting 06/02/17

Monday

Clean + FS + Jerk – find heavy 1+1+1

Split jerk (5s pause in split) – 70-75%/2 reps x 4 sets

Back Squat – Find a heavy 5 (heavier than last week, but still not absolute max!)

Hanging Leg Raise + Strict Press – 10 reps + 10 reps x 3 sets

Wednesday

Muscle Snatch + OHS – 2+2 reps x 4 sets at top weight

Snatch pull + snatch – 85-90%/1+1 reps x 3 sets

Floating Snatch Deadlift – 90-100% of snatch /4 reps x 3 sets

Banded Shoulder External Rotations + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

Clean Pull Under – ~50%/3 reps x 4 sets

Clean & Jerk – 85%/2 reps x 4 sets

Front Squat – 5 reps x 4 sets (2kg more than last week)

Side Plank + Ring Rows – 30 seconds each side + max reps x 3 sets

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