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Weightlifting Week Starting 12/02/18

Monday

Snatch Push Press + Overhead Squat – find a heavy 2+2 reps, then -10%/2+2 reps x 3 sets

Snatch – 85%/1 rep x 6 sets

Snatch Pull – 100%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 5 reps x 3 sets

Wednesday

Split Jerk –  80%/2 reps x 4 sets

Clean – Find a heavy 2, then -10%/2reps x 3 sets

Back Squat – 85%/3 reps x 5 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Power Snatch + Snatch – 80%/1+1 reps x 4 sets

Clean & Jerk – 90%/2+1 reps x 3 sets

Front Squat – (80%/3 reps, 85%/2 reps, 90%/1 rep) 3 waves

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

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