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Weightlifting Week Starting 12/03/18

Monday

Snatch Balance– find a heavy 2 reps, then -10%/3 reps x 3 sets

Snatch – 85-90%/1 reps x 5 sets

Snatch Pull – 95%/3 reps x 4 sets

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

Wednesday

Split Jerk –  90%/1 reps x 4 sets

Clean – 80%/2 reps x 5 sets

Back Squat – Find a 2RM

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

Friday

Snatch – 90%+/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 4 sets

Front Squat – Find a 1RM, then -10%/1 rep x 3 sets

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

 

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