13063195_957748834338852_215226356909653166_o

Weightlifting Week Starting 09/01/17

Monday

BTN Split Jerk + Split Jerk – 2+2 reps x 5 sets (70-80%)

Clean + Hang Clean – 70%+/1+1 reps x 6 sets

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

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

Wednesday

Snatch Balance + OHS – 80-90%/1+1 reps x 4 sets

Snatch – Find a heavy 3, then -5kg/3 reps x 3 sets

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

Reverse Flyes + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

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

Clean & Jerk – 75-80%/2 reps x 5 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

Related Post