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Weightlifting Week Starting 24/04/17

Monday

Power Snatch – find a heavy 1 (perfect technique, no excessive starfish!!!)

Snatch – final power snatch weight /1 rep x 3 sets (strip weight down and build back up)

Front Squat – 85%/3 reps x 4 sets

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

Wednesday

Clean & Jerk – 80%/1+2 reps x 4 sets

Clean Pull to Thigh – 100%/3 reps x 3 sets

Pause Back Squat – 85%/3 reps x 3 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

3 point Overhead Squat – 3 reps x 5 sets

Snatch + Hang Snatch (below knee) – 80%/1+1 reps x 4 sets

1 and 1/4 Front Squat – find heavy 1, then -10kg/1 reps x 3 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

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