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Weightlifting Week Starting 26/06/17

 

Monday

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

Clean + Jerk – 75-80%/3+1 rep x 5 sets

Front Squat – 75%/5 reps x 5 sets

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

Wednesday

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

Snatch + Overhead Squat – 75%/1+1 reps x 5 sets

Snatch Pull – 95%/3 reps x 4 sets

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

Friday

Rebound Split Jerk – 3 reps x 5 sets

Hang Clean (below knee) – 80%/2 reps x 5 sets

Speed Back Squat – 80%/2 reps x 6 sets

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

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