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Weightlifting Week Starting 26/12/16

Due to Boxing Day, there will be no session on Monday, but I’m putting the program up for people who want to get it done elsewhere. Wednesday and Friday are on as normal.

Monday

Jerk Dip Squat + Split Jerk – 2+1 reps x 5 sets (70-80%)

Block Clean (knee) – 70%+/2 reps x 5 sets

Back Squat – 5 reps x 5 sets (2kg more than last week)

Hanging Leg Raise + Strict Press – 10 reps + 10 reps x 3 sets
Wednesday

Snatch Push Press + OHS (3s pause in OHS) – 3+2 reps x 4 sets

Snatch Pull + Snatch – 70%+/1+1 reps x 6 sets

Slow Snatch Deadlift – 90-100% of snatch / 5 reps x 3 sets

Reverse Flyes + GHD Back Extension holds – 12 reps + 30s x 3 sets

Friday

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

Clean & Jerk – 75%/2 reps x 5 sets

Front Squat – 75%/3 reps x 5 sets

Weighted Plank + Pull Ups – 30 seconds + max reps x 3 sets

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