Weightlifting+Olympics+Day+7+SEg_hXjn8D-x

Weightlifting Week Starting 15/8/16

Monday

Heaving Snatch Balance – 75-80% of snatch/ 2 reps x 4 sets
Snatch— 70-75%/3 reps x 4 sets
Snatch Pull to Hip – 80%/3 reps x 4 sets, 90%/3 reps x 2 sets
Hanging Leg Raises + Snatch Press – 10 reps + 6 reps x 4 sets

Wednesday

No Contact Clean + Power Jerk – 70-75%/2+2 reps x 4 sets
Clean & Jerk – 70%/3 reps x 4 sets
Back Squat – 90% of C&J/3 reps x 3 sets, 100% of C&J/3 reps x 3 sets
Strict Press – 5RM, then 5 reps x 3 sets (less weight)

Friday

Snatch + OHS – 75-80%/1+1 reps x 5 sets
Clean & Jerk – 75%/1+2 reps x 5 sets
Front Squat – 80% of C&J/3 reps x 4 sets
Swiss Ball Deadbugs + Barbell Rows – 20-30 reps + 8 reps x 3 sets

Related Post