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Weightlifting Week Starting 13/11/17

Monday

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

Snatch – 85%/2 reps x 4 sets

Snatch Pull – 90-95%/3 reps x 5 sets

Strict Press + Aleknas – 6 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 85%/1 reps x 5 sets

Power Clean – 75-80%/2 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 5 sets

Front Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps +10 reps x 4 sets

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