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Weightlifting Week Starting 24/07/17

Monday

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

Clean + Jerk – 85-90%/2+1 rep x 3 sets

Front Squat – 85%/3 reps x 4 sets

Deadbugs + Strict Press – 20 reps + 5 reps x 4 sets

Wednesday

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

Snatch – 80%/2 reps x 4 sets

Snatch Pull – 105-110%/3 reps x 4 sets

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

Friday

Split Jerk – 85%+/1 reps x 5 sets

Clean + Hang Clean – 75%/1+1 reps x 4 sets

Back Squat – 85%/2 reps x 4 sets

Hanging Leg Raises + Ring Rows – 10 reps + 10 reps x 4 sets

 

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