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Weightlifting Week Starting 16/01/17

Monday

Snatch Balance + OHS – heavy 1+1, then -5-10kg/1+2 reps x 3 sets

No Foot Snatch – 75-85%/2 reps x 6 sets

Back Squat – 5 reps x 5 sets (2kg more than last week)

Hanging Leg Raise + Strict Press – 10 reps + 8 reps x 3 sets (more weight on strict press)

Wednesday

Pause Split Jerk + Split Jerk – 80-85%/1+1 reps x 5 sets

Clean – 75-80%/2 reps x 5 sets

Slow Clean Deadlift – 90-100% of clean / 5 reps x 4 sets

Shoulder External Rotations + GHD Back Extensions – 15 reps + 10 reps x 3 sets

Friday

Snatch Pull Under – ~50%/3 reps x 4 sets

Snatch – 80-90%/1 reps x 5 sets

Front Squat – 5 reps x 4 sets (2kg more than last week)

Side Plank + Ring Rows  – 30 seconds + 10 reps x 4 sets

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