
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