105a-1646

Weightlifting Week Starting 09/10/17

 

Monday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch Pull + Snatch – 70%/2 reps x 5 sets

Snatch Pull – 85-90%/4 reps x 4 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 70%/3 reps x 5 sets

Hang Clean (below knee) – 70%/3 reps x 5 sets

Back Squat – 70%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 75-80%/2 reps x 4 sets

Clean & Jerk – 75%/2+1 reps x 4 sets

Front Squat – 65%/5 reps x 5 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps each leg x 4 sets

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