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Weightlifting Week Starting 29/05/17

Due to the bank holiday, there will not be a coached session on Monday, classes will resume as normal on Wednesday.

Monday

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

Clean & Jerk – 75%/2+1 rep x 4 sets

Front Squat – 70%/5 reps x 5 sets

Static Inchworms + Strict Press – 20 reps + 8 reps x 3 sets

 

Wednesday

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

Snatch + Overhead Squat – 70%/2+2 reps x 5 sets

Snatch Pull – 90-95%/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

No Foot Clean + Clean – 75-80%/1 rep x 5 sets

Speed Back Squat – 70%/3 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets

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