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Weightlifting Week Starting 28/11/16

Monday

Muscle Snatch + Overhead Squat (3 second pause in OHS) – 1+1 reps x 4 sets

Snatch – 80-90%/1 rep x 10 sets

Back Squat – 5 reps x 4 sets (add 2.5kg from last week)

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

Wednesday

BTN Split Jerk + Split Jerk – 80%/1+1 reps x 4 sets

Block Clean (knee) – 2 reps x 5 sets (start at 70%, add weight if technique is good)

Middle grip pulls – 3 reps x 5 sets (ensure perfect technique)

Reverse Flyes + SL glute bridge – 15 reps + 10 reps each leg x 3 sets

Friday

Block Snatch (knee) – 75-80%/2 reps x 5 sets

Snatch Deadlift w/slow eccentric – 3 reps x 4 sets (ensure perfect technique)

Clean & Jerk – 80-85%/1 reps x 5 sets

Front Squat – Clean 1RM/3 reps x 4 sets

Deadbugs + DB Rows – 30s + 8 reps x 4 sets

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