120 snatch 18

Weightlifting Week Starting 12/09/16

Monday

Snatch Balance – 3 reps x 3 sets, 2 reps x 3 sets, 1 rep x 2 sets (start at 60-65%, add weight at own discretion)
Snatch — 65-70%/3 reps x 5 sets
Back Squat – 70%/5 reps x 3 sets
Hanging Leg Raises + DB Bench Row- 10 reps + 6 reps x 4 sets

Wednesday

Clean Pull to thigh + Clean + Jerk – 70-75%/1+1+1 reps x 4 sets
Clean Pull to thigh – 90% of clean/4 reps x 4 sets
Jump Squats – Bar/5 reps x 4 sets
Swiss Ball Deadbugs + Reverse flyes – 20-30 reps + 10-12 reps x 3 sets

Friday

Snatch + Hang Snatch (below knee) – 75-80%/1+1 reps x 4 sets
Split Jerk – 80%/1 reps x 4 sets
Front Squat – 75%/4 reps x 4 sets
Single Arm Overhead Carry + BTN Strict Press- 1 Length of gym each side + 5 x 5 sets

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