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Weightlifting Week Starting 11/09/17

Well done to Helen Nutter, Myren Madden, Nuno Ferreira and Taliesha Stuart who all competed at the Bullpen Weightlifting Open yesterday! Helen finished on a 64kg snatch, and a 90kg clean & jerk, which is a new PB for her! This got her second place in the 75kg class. Myren snatched 85kg and clean and jerked 100kg, getting him first place in the 85kg class as an under 15! Nuno snatched 68kg and clean and jerked 90kg, which is a PB for him! He ended up in 3rd place in the 94kg category! Taliesha snatched 45 and clean and jerked 70kg in her comeback competition! Great work everyone!

Monday

Snatch Balance – 90%+/1 rep x 4 sets

Snatch – 80%/2 reps x 3 sets, 85%/2 reps x 2 sets

Front Squat (3s pause in bottom) – 80%/4 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 80-85%/2 reps x 4 sets

Clean – 85%/2 reps x 5 sets

Back Squat – 77.5%/5 reps x 5 sets

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

Friday

Snatch – 85-90%/1 rep x 4 sets

Clean & Jerk – 80-85%/2+1 reps x 4 sets

Front Squat – 85-90%/1 rep x 6 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

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