17990650_1312988515422636_4390182802970417240_o

Weightlifting Week Starting 07/08/17 NEW CYCLE BEGINS!

Monday

Snatch Balance – 70-75%/3 reps x 4 sets

Snatch (pause at knee 3 seconds) – 70%/3 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 70%/3 reps x 5 sets

Snatch Press + 3 point plank – 8 reps + 30s each leg x 3 sets

Wednesday

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

Clean (pause at knee 3 seconds) – 70%/3 reps x 4 sets

Back Squat – 70%/3 reps x 5 sets

GHD Back Extensions + High Low Carry – 10 reps + 1 length of gym each side x 3 sets

Friday

Pause Jerks – 70%/3 reps x 5 sets

Power Clean + Clean – 70-75%/1+1 reps x 4 sets

Front Squat – 75%/3 reps x 4 sets

Hanging Leg Raises + GHD Back Extensions – 10 reps + 10 reps x 3 sets

Related Post