Weightlifting+Olympics+Day+2+vvy5PxSrBRRx

Weightlifting Week Starting 29/8/16

Monday

Muscle Snatch + Heaving Snatch Balance – 55-60%/2+2 reps x 4 sets

Snatch — 70-75%/2 reps x 5 sets

Snatch Pull – 85%/3 reps x 2 sets, 90%/2 reps x 3 sets

Hanging Leg Raises + Snatch Press – 10 reps + 6 reps x 4 sets

 

Wednesday

No Contact Clean + Push Press – 2+2 reps x 3 sets, 1+1 reps x 4 sets (start at 60-65%)

Clean & Jerk – 75-80%/1 reps x 4 sets

Back Squat – 80-85% of C&J/3 reps x 5 sets

Swiss Ball Deadbugs + Barbell Rows – 20-30 reps + 8 reps x 3 sets

 

For the no contact clean + push press, start counting the prescribed sets once you’ve warmed up to 60-65% of your 1RM C&J. You can go up in weight at your own discretion within the prescribed sets.

 

Friday

Snatch no foot + snatch – 75-80%/1+1 reps x 4 sets

Clean + front squat – 80%/2+1 reps x 4 sets

Front Squat – 85% of C&J/3 reps x 4 sets

Suitcase carry + Strict press- 1 Length of gym each side + 5 x 5 sets

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