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Weightlifting Week Starting 26/09/16

Monday

Snatch Balance – 3 reps x 2 sets, 2 reps x 3 sets, 1 rep x 3 sets (start at 65%, add weight at own discretion)

Snatch — 80%/2 reps x 3 sets, 85-90%/1 rep x 3 sets

Back Squat – 80%/3 reps x 4 sets

Hanging Leg Raises + Strict Press – 10 reps + 8 reps x 4 sets

Wednesday

BTN Split Jerk – 75-80%/2 reps x 4 sets

Clean + Jerk – 80%/2+1 reps x 4 sets

Clean Pull to thigh – 85-90% of clean/4 reps x 3 sets

Anti Rotation Deadbugs + Jump Squats – 10 reps each side + 5 reps x 4 sets

Friday

Snatch Pull to Hip + Snatch – 75%/1+1 reps x 5 sets

Clean & Jerk – (80%/1 rep, 85%/1 rep, 90%/1 rep) 2 rounds. Rest as normal between each set.

Front Squat – 70%/3 reps x 4 sets

Palloff Press + DB Incline Bench row – 10 reps each side + 8 reps x 4 sets

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