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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

 

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