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Weightlifting Week Starting 19/02/18

Monday

Snatch Push Press + Overhead Squat – find a heavy 1+1 reps, then -10%/1+1 reps x 3 sets

Snatch High Pull + Snatch – 80-85%/1+1 reps x 6 sets

Snatch Pull – 100-105%/2 reps x 4 sets

Aleknas + Strict Press – 15 reps + 4 reps x 4 sets

Wednesday

Split Jerk –  find a heavy single, then -10%/1 rep x 3 sets

Clean – 80%/2 reps x 4 sets

Back Squat – 75%/3 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 90%/1 reps x 4 sets

Clean & Jerk – 90%+/1+1 reps x 4 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

 

 

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