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Weightlifting Week Starting 12/06/17

Monday

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

Clean High Pull + Clean + Jerk – 75%/1+1+1 rep x 4 sets

Front Squat – 72.5%/5 reps x 5 sets

Static Inchworms + Strict Press – 20 reps + 8 reps x 3 sets

Wednesday

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

Snatch + Hang Snatch (above knee) – 75%/1+1 reps x 5 sets

Snatch Pull – 95-100%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Rebound Split Jerk – 3 reps x 5 sets (at working weight)

Descending Clean – 70%/1+1+1 rep x 5 sets

Speed Back Squat – 75%/3 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets

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