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Weightlifting Week Starting 17/04/17

Monday

No Foot Clean + Power Jerk – 75-80%/1+1 reps x 4 sets

Clean & Jerk – 80%/1 reps x 3 sets

Front Squat – 80%/4 reps x 4 sets

Deadbugs + Kneeling Bottom Up KB press – 20 reps + 10 reps /arm x 3 sets

Wednesday

Snatch Pull + Snatch – 80%/1+1 reps x 4 sets

Snatch Pull to Hip – 95-100%/3 reps x 3 sets

Pause Back Squat – 80%/3 reps x 4 sets

RFE Split Squats + Landmine Twists – 6 each leg + 20 reps x 3 sets

Friday

Split Jerk (5 seconds pause in split) – 70-75%/2 reps x 4 sets

Clean + Hang Clean (below knee) – 75-80%/1+1 reps x 4 sets

1 and 1/4 Front Squat – find heavy 2, then -10kg/2 reps x 2 sets

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

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