
Weightlifting Week Starting 15/01/18
Monday
Snatch Balance – 75-80%/3 reps x 5 sets
Hang Snatch (above knee) – 75-80%/2 reps x 4 sets
Snatch Pull – 90%/3 reps x 5 sets
Aleknas + Strict Press – 15 reps + 8 reps x 3 sets
Wednesday
BTN Split Jerk + Split Jerk – 75-80%/1+1 reps x 4 sets
Hang Clean (above knee) – find a heavy 2, then -10%/2 reps x 3 sets (can drop bar between reps)
Back Squat – 70%/5 reps, 75%/4 reps, 80%/4 reps x 4 sets
GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets
Friday
Snatch – 85%/1 rep x 5 sets
Clean & Jerk – 80%/1+1 reps x 4 sets
Front Squat – 75%/4 reps x 4 sets
Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets