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Weightlifting Week Starting 06/03/17

Monday

Clean & Jerk – find heavy single, then 80-85%/2 reps x 3 sets

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

Back Squat – 3 reps x 3 sets (heavier than last week)

Hanging Leg Raise + Push Press – 10 reps + 5 reps x 4 sets

Wednesday

Snatch High Pull + Snatch + OHS – 75-80%/1+1+1 reps x 4 sets

Snatch – 90%+/1 reps x 3 sets

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

Face Pull + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

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

Clean + Jerk – 3+1 reps x 4 sets, 2+1 reps x 3 sets

Front Squat – 90%/1 rep x 5 sets

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

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