Navab Nasirshelal 227kg Clean

Weightlifting Week Starting 25/7/16

Monday

Muscle Snatch + Overhead Squat – 3+2 reps x 5 sets
No contact snatch – 70-75%/2 reps x 4 sets
Back Squat – 75%/3 reps x 5 sets
Aleknas – 10 reps x 4 sets

Wednesday

Power Clean + Power Jerk – 70%/2+2 reps x 4 sets
Clean & Jerk – 80%/1 reps x 5 sets
Jump squats – empty bar/5 reps x 4 sets
Ring Rows – 10 reps x 4 sets

Friday

Snatch – 80%/1 rep x 5 sets
Clean & Jerk – 70%/2+2 reps x 5 sets
Front Squat – 80%/2 reps x 4 sets
Side Plank – 30 seconds each side x 5 sets

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