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Weightlifting Week Starting 19/09/16

Monday

Snatch Balance – 3 reps x 2 sets, 2 reps x 3 sets, 1 rep x 2 sets
Snatch — 80-85%/1 reps x 4 sets
Back Squat – 75%/3 reps x 4 sets
Hanging Leg Raises + Pull Ups – 10 reps + max reps x 4 sets

Wednesday

BTN Split Jerk + Split Jerk – 70-75%/2+1 reps x 4 sets
Clean + Front Squat + Jerk – 75-80%/1+1+1 reps x 3 sets
Clean Pull to thigh – 90-95% of clean/3 reps x 4 sets
Swiss Ball Deadbugs + Jump Squats – 20-30 reps + 5 reps x 4 sets

Friday

Snatch (no foot) – 70-75%/2 reps x 4 sets
Clean & Jerk – 90%/1 rep x 3 sets
Front Squat – 70-75%/3 reps x 4 sets
Farmers Carry + BTN Strict Press- 1 Length of gym and back + 5 reps x 5 sets

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