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Weightlifting Week Starting 31/10/16

Monday

Overhead Squat – 5 reps x 3 sets (warm up)

Snatch High Pull – 5 reps x 4 sets (technical work, light weight if technique is good)

Snatch – 3 reps x 5 sets (start at 70%, add weight if technique good)

Back Squat – 75%/3 reps x 5 sets

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

Wednesday

Clean Pull Under – 3 reps x 4 sets (~50% of clean)

Split Jerk (pause in split) – 3 reps x 4 sets (at working weight)

Clean no foot – 2 reps x 4 sets

Clean Pull – 3 reps x 5 sets (~90-100% of clean)

GHD Back Extensions – 10 reps x 4 sets

Friday

Snatch – 75-80%/2 reps x 4 sets, 85%/1 rep x 3 sets

Snatch Pull – 3 reps x 4 sets (~90-100% of snatch)

Clean & Jerk – 1 reps x 5 sets (80%+)

Front Squat – 75%/3 reps x 5 sets

Weighted Plank + Bent over row – 30s + 8 reps x 4 sets

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