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Weightlifting Week Starting 14/11/16

Monday

Overhead Squat (3 second pause in squat) – 3 reps x 4 sets

Snatch + Hang Snatch – 1+2 reps x 5 sets (start at 70%, add weight if technique good)

Back Squat – 75%/5 reps x 5 sets

Hanging Leg Raises + Snatch Press – 10 reps + 5 reps x 4 sets

Wednesday

Power Jerk + Split Jerk – 1+1 reps x 5 sets

Clean & Jerk – Heavy 2+1, then 1+1 reps x 4 sets at same weight

Clean Deadlift – 3 reps x 4 sets (ensure perfect technique)

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

Friday

Snatch – 3 reps x 2 sets, 2 reps x 2 sets, 1 rep x 2 sets (try to add weight each set, with the last set of 1 within 5% of 1RM, if feeling good, keep going up)

Slow Snatch Deadlift – 3 reps x 4 sets (ensure perfect technique)

Clean (pause at knee 3s) + Jerk – 1+1 reps x 4 sets

Front Squat – Heavy 2, then -10%/2 reps x 3 sets

Deadbugs + Bent over row – 30s + 8 reps x 4 sets

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