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Weightlifting Week Starting 27/02/17

Monday

Snatch High Pull + Snatch – 70-75%/2+1 reps x 3 sets, 80-85%/1+1 reps x 3 sets

Snatch – 85-90%/1 rep x 3 sets

Back Squat – 3 reps x 3 sets (heavier than last week)

Hanging Leg Raise + Strict Press – 10 reps + 5 reps x 4 sets

Wednesday

Power Clean + Jerk – Find a heavy 2+1, then -5-10kg/2+2 reps x 3 sets

Clean – 75-80%/2 reps x 4 sets

Floating Clean Deadlift – 90-100% of clean / 5 reps x 4 sets

Band Shoulder External Rotations + GHD Back Extensions – 15 reps + 10 reps x 3 sets

Friday

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

Snatch + Low Hang Snatch (1” off floor) – 70-75%/1+2 reps x 4 sets

Front Squat – 85%/3 reps x 4 sets

Side Plank + Pendlay Rows  – 30 seconds each side + 8 reps x 4 sets

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