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Weightlifting Week Starting 19/06/17

Monday

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

Snatch pull + snatch – 75-80%/1+1 reps x 5 sets

Front Squat – 75%/5 reps x 5 sets

Deadbugs + Strict Press – 20 reps + 6 reps x 4 sets

Wednesday

Clean Pull Under + Squat Jerk – 50-60%/2+2 reps x 4 sets

Clean & Jerk – 75-80%/1+1 reps x 5 sets

Clean Pull – 100-105%/3 reps x 4 sets

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

Friday

Snatch Muscle Under – 3 reps x 5 sets

Hang Snatch (below knee) – 75%/2 rep x 5 sets

Speed Back Squat – 75-80%/2 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets

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