RK95 06

Weightlifting Week Starting 22/05/17

Monday

Snatch Pull Under – ~50-60%/3 reps x 4 sets

High Hang Snatch – 70%/3 reps x 5 sets

Front Squat – 65%/5 reps x 5 sets

Static Inchworms + Strict Press – 20 reps + 8 reps x 3 sets

Wednesday

Clean Pull Under + Squat Jerk – 50-60%/2+2 reps x 4 sets

Clean + Pause Jerk – 70%/2+2 reps x 5 sets

Clean Pull – 90-95%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Snatch Muscle Under – 3 reps x 5 sets

Snatch – 75-80%/1 rep x 5 sets

Speed Back Squat – 70%/3 reps x 4 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets

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