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Weightlifting Week Starting 08/05/17

Monday

No foot Hang Snatch – find a heavy 2

Snatch – 80-85%/1 rep x 4 sets

Front Squat – 75%/3 reps x 4 sets

Aleknas + Strict press – 15 reps + 8 reps x 3 sets

Wednesday

Clean & Jerk – Heavy 2, then -5-10kg/2 reps x 3 sets

Clean Pull to Thigh – 100%/3 reps x 3 sets

Pause Back Squat – 75%/3 reps x 4 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Front Squat – 1RM

Muscle Snatch + Overhead Squat – 2+2 reps x 4 sets

Snatch – 85-90%/1 reps x 3 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

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