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Weightlifting Week Starting 17/07/17

Monday

Snatch Pull Under – ~50-60%/3 reps x 4 sets

Snatch – (80%/1 rep, 85%/1 rep, 90%/1 rep) 3 times (rest as normal between sets)

Front Squat – 80%/5 reps x 4 sets

Deadbugs + Strict Press – 20 reps + 4 reps x 4 sets

Wednesday

Clean Pull Under – 50-60%/3 reps x 4 sets

Clean & Jerk – (80%/1+1 reps, 85%/1+1 reps, 90%/1+1 reps) 2 times

Clean Pull – 110%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Drop Snatch – 3 reps x 5 sets

Snatch + Hang Snatch – Heavy 1+1, then -10%/1+1 reps x 3 sets

Back Squat – 85%/3 reps x 5 sets

Hanging Leg Raises + Ring Rows – 10 reps + 15 reps x 3 sets

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