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Weightlifting Week Starting 23/01/17

Monday

BTN Split Jerk + Split Jerk – 80-85%/1+1 reps x 5 sets

Negative Clean – 80%+/2 reps x 5 sets

Back Squat – Find a heavy 5 (NOT AN ABSOLUTE 5RM)

Hanging Leg Raise + Strict Press – 10 reps + 10 reps x 3 sets

Wednesday

Snatch Balance + OHS – 80%/1+2 reps x 4 sets

Snatch Pull + snatch – 80-85%/1+1 reps x 4 sets

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

Band Shoulder External Rotations + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

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

Clean & Jerk – 80-85%/2 reps x 5 sets

Front Squat – 5 reps x 4 sets (2kg more than last week)

Side Plank + Ring Rows – 30 seconds each side + 10 reps x 3 sets

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