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Weightlifting Week Starting 19/12/16

Monday

Snatch Balance + Overhead Squat – 2+2 reps x 5 sets (70-80%)

Snatch + Hang Snatch – 70%+/1+2 reps x 5 sets

Back Squat – 5 reps x 5 sets (2.5kg more than last week)

Hanging Leg Raise + Strict Press – 10 reps + 10 reps x 3 sets

Wednesday

BTN Jerk – 75%/3 reps x 5 sets

Block Clean (knee) – 70%+/2 reps x 6 sets

Slow Clean Deadlift – 90-100% of clean / 5 reps x 3 sets

Reverse Flyes + GHD Back Extension holds

Friday

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

Snatch – 70%/3 reps x 5 sets

Front Squat – 75%/3 reps x 4 sets

Weighted Plank + Pull Ups – 30 seconds + max reps x 3 sets

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