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Weightlifting Week Starting 30/01/17

Monday

Muscle Snatch + OHS (3s pause in squat)- 2+1 reps x 4 sets (at top weight)

Snatch – find a 2RM, then -5-10kg/2 reps x 3 sets

Back Squat – Heavy 5 (heavier than last week, not absolute max!)

Hanging Leg Raise + Strict Press – 10 reps + 6 reps x 4 sets (more weight on strict press)

Wednesday

Split Jerk – Heavy 1, then -5-10kg/1 reps x 3 sets

Clean + Power Jerk – 75-80%/2+1 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 Pull + Snatch – 80-85%/2+1 reps x 5 sets

Front Squat – 5 reps x 4 sets (2kg more than last week)

Side Plank + Ring Rows  – 30 seconds + 10 reps x 4 sets

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