steiner193_lg

Weightlifting Week Starting 17/10/16 TESTING!!!

Monday

Snatch – 1RM
Back Squat – 80%/3 reps x 3 sets
Broad jump – 6 reps x 3 sets
Hanging Leg Raises + Snatch Press – 10 reps + 5 reps x 4 sets

Wednesday

Clean & Jerk – 1RM
Push Press – 5 reps x 4 sets
Romanian Deadlift – 6 reps x 4 sets
Swiss Ball Deadbugs + Jump Squats – 20 reps + 5 reps x 4 sets

Friday

Power Jerk – 1RM
Front Squat – 75%/3 reps x 3 sets
Weighted Plank + Pendlay row – 30s + 8 reps x 4 sets

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