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Weightlifting Week Starting 20/03/17 TEST WEEK!!!

Monday

Back Squat – find 1RM

Clean Pull + Clean – 70-75%/2+2 reps x 4 sets

Split jerk (pause in split) – 70-75%/2 reps x 4 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 5 reps x 4 sets

Wednesday

Snatch – Find 1RM

Floating Snatch Deadlift – 90-100% of snatch /4 reps x 3 sets

Snatch Balance – 3 reps x 4 sets

Face Pull + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

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

Clean + Jerk – Find 1RM

Front Squat – Find 1RM

Side Plank + Strict Press – 30 seconds each side + 5 reps x 4 sets

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