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Weightlifting Week Starting 13/02/17

 

Monday

Back Squat – 5RM
*Rest 10 minutes*
Snatch High Pull + Snatch – 70%/2+2 reps x 4 sets
Snatch – 80-90%/1 rep x 6 sets
Hanging Leg Raise + Strict Press – 10 reps + 5 reps x 4 sets (more weight on strict press)

Wednesday

Front Squat + Jerk – Heavy 1+1, then -5-10kg/1+1 reps x 3 sets
Clean + Jerk – 80%/1+1 reps x 5 sets
Floating Clean Deadlift – 90-100% of clean / 5 reps x 4 sets
Band Shoulder External Rotations + GHD Back Extensions – 15 reps + 10 reps x 3 sets

Friday

Snatch Pull Under – ~50%/3 reps x 4 sets
Hang Snatch – 80-85%/2 reps x 4 sets
Front Squat – 80%/3 reps x 5 sets
Side Plank + Ring Rows – 30 seconds + 10 reps x 4 sets

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