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Weightlifting Week Starting 18/7/16

Monday

Muscle Snatch + Overhead Squat – 3+2 reps x 5 sets
Snatch + Hang Snatch (below knee) – 85%/1+1 reps x 5 sets
Back Squat – 80-85%/2 reps x 4 sets
Aleknas – 10 reps x 4 sets

Wednesday

Clean (no foot) + Power Jerk – 1RM, then -10%/1+2 reps x 3 sets
Clean & Jerk – 80%/2 reps x 5 sets
Clean Pull to thigh – 90-100%/3 reps x 4 sets
Ring Rows – 10 reps x 4 sets

Friday

Snatch – 90%/1 rep x 3 sets
Clean & Jerk – 85-90%/1 rep x 3 sets
Front Squat – 80%/3 reps x 4 sets
Weighted Plank – 1 minute x 5 sets

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