2016nationals-day1-58a-backangle-175

Weightlifting Week Starting 21/11/16

Monday

Snatch Balance + Overhead Squat (3 second pause in OHS only) – 1+1 reps x 4 sets

Block Snatch (knee) – 2 reps x 5 sets (start at 70%, add weight if technique is good)

Back Squat – 5 reps x 5 sets (add 2.5kg from last week)

Hanging Leg Raises + Strict Press – 10 reps + 5 reps x 4 sets

Wednesday

Pause Jerk + Split Jerk – 1+1 reps x 4 sets

Clean & Jerk – 3+1 reps x 5 sets (start at 70%, add weight if technique is good)

Slow Clean Deadlift – 3 reps x 5 sets (ensure perfect technique)

Reverse Flyes + GHD Back Extensions – 15+10 reps x 3 sets

Friday

Snatch – 80%/2 reps, 85%/1 rep, 90%/1 rep x 3 sets

Snatch Deadlift – 3 reps x 4 sets (ensure perfect technique)

Block Clean (knee) – 75-80%/2 reps x 4 sets

Front Squat – Heavy 5, then same weight for 3 reps x 3 sets

Deadbugs + Bent over row – 30s + 8 reps x 4 sets

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