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Weightlifting Week Starting 14/08/17

Monday

Snatch Balance – 75%/3 reps x 4 sets

Snatch (pause at knee 3 seconds) – 75%/3 reps x 5 sets

Front Squat (pause in bottom 3 seconds) – 75%/3 reps x 5 sets

Snatch Press + 3 point plank – 8 reps + 30s each leg x 3 sets

Wednesday

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

Clean (pause at knee 3 seconds) – 75%/3 reps x 4 sets

Back Squat – 70%/4 reps x 5 sets

GHD Back Extensions + High Low Carry – 10 reps + 1 length of gym each side x 3 sets

Friday

Pause Jerks (pause in dip 3 seconds) – 75%/3 reps x 5 sets

Power Clean + Clean – 75%/2+1 reps x 5 sets

Front Squat – 75%/3 reps x 5 sets

Hanging Leg Raises + GHD Back Extensions – 10 reps + 10 reps x 3 sets

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