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Weightlifting Week Starting 13/03/17

Monday

Back Squat – 3RM

*Rest 10 minutes*

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

Snatch High Pull + Snatch – 70%/2+1 reps x 5 sets

Strict Press – 5RM

Hanging Leg Raise – 10 reps x 4 sets

Wednesday

Clean Pull + Clean – 75-80%/1+1 reps x 4 sets

Clean + Jerk – 80%/1+1 reps x 4 sets

Floating Clean Deadlift – 90-100% of clean / 5 reps x 4 sets

Face Pull + GHD Back Extensions – 15 reps + 10 reps x 3 sets

Friday

Snatch + OHS – 70-75%/1+2 reps x 4 sets

Snatch – 80%/1 rep x 4 sets

Front Squat – 75%/3 reps x 5 sets

Side Plank + Pendlay Rows  – 30 seconds + 6 reps x 4 sets (more weight on rows)

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