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Weightlifting Week Starting 15/05/17

Monday

Clean Pull Under + Squat Jerk – ~50%/3+2 reps x 4 sets (at working weight)

Clean & Jerk – 70-75%/2 reps x 5 sets

Front Squat – 70%/5 reps x 4 sets

Aleknas + Strict press – 15 reps + 8 reps x 3 sets

Wednesday

Back Squat – Find a 1RM

Snatch – 75-80%/1 rep x 4 sets

Snatch Pull + Hang Snatch Pull – 85-90%/2+2 reps x 4 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Front Squat + Split Jerk – 70-75%/2+1 reps x 4 sets

Slow first pull Clean + Clean – 70-75%/1+1 reps x 4 sets

Clean Pull – 85-90%/3 reps x 4 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

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