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Weightlifting Week Starting 07/11/16

Monday

Overhead Squat (3 second pause in squat) – 3 reps x 3 sets (warm up)

Snatch Balance – 3 reps x 3 sets, 2 reps x 3 sets, 1 rep x 3 sets (start at

Snatch – 3 reps x 5 sets (start at 70%, add weight if technique good)

Back Squat – 75%/4 reps x 5 sets

Hanging Leg Raises + Strict Press – 10 reps + 5 reps x 4 sets

Wednesday

Clean no foot + Split Jerk (3 second pause in split) – Heavy 1+1, then 2+1 reps x 3 sets

Clean & Jerk – 2 reps x 4 sets (at working weight)

Slow Clean Deadlift – 3 reps x 5 sets (ensure perfect technique)

Face Pull (w/ band) + GHD Back Extensions – 10+10 reps x 3 sets

Friday

Snatch – 2 reps x 3 sets (medium weight), 1 rep x 3 sets (heavy weight)

Snatch Deadlift – 3 reps x 4 sets (ensure perfect technique)

Clean Deadlift + Hang Clean + Jerk – 1+1+1 reps x 4 sets (medium-heavy weight)

Front Squat – Heavy 3, then -10%/3 reps x 3 sets

Weighted Plank + Bent over row – 30s + 8 reps x 4 sets

 

Photo by Bruce Klemens

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