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Weightlifting Week Starting 12/12/16 TESTING!!!

Monday

Snatch Balance + OHS – 85-90%/1+1 reps x 3 sets

Snatch – build to a 1RM, then -5-10kg for 1 rep x 3 sets

Back Squat – 5 reps x 5 sets (add 2.5kg from last week)

Hanging Leg Raises + Kneeling bottom up KB Press – 10 reps + 10 reps each arm x 3 sets

Wednesday

BTN Split Jerk – build to a 1RM

Clean – build to a 1RM, then -10-15kg for 2 reps x 2 sets

Clean Deadlift (5 second pause at knee) – 3 reps x 4 sets (ensure perfect technique)

Reverse Flyes + Split squats – 15 reps + 10 reps each leg x 3 sets

Friday

Front Squat – build to a 1RM

Hang Snatch – 70%/2 reps x 5 sets

Snatch Pull – 90-95%/3 reps x 4 sets (ensure perfect technique)

Clean & Jerk – 70%/2+2 reps x 4 sets

Deadbugs + Barbell Rows – 20 reps + 8 reps x 3 sets

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