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Weightlifting Week Starting 22/01/18

Monday

Snatch Balance – 80%/3 reps x 3 sets, 85-90%/3 reps x 3 sets

Snatch High Pull + Snatch – 80%/1+1 reps x 4 sets

Snatch Pull – 95%/3 reps x 5 sets

Aleknas + Strict Press – 15 reps + 8 reps x 3 sets

Wednesday

BTN Split Jerk– find a heavy 2, then -10%/2 reps x 3 sets

Clean + Power Clean – 80%/1+1 reps x 4 sets

Back Squat – 70%/5 reps, 75%/5 reps, 80%/5 reps x 4 sets

GHD Back Extensions + Pull Ups – 15 + max reps x 3 sets

Friday

Snatch – 85+%/1 rep x 6 sets

Clean & Jerk – 80%/2+1 reps x 4 sets

Front Squat – 80%/3 reps x 5 sets

Hanging Leg Raises + Side Plank – 10 reps + 30s each side x 4 sets

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