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Weightlifting Weeks Starting 18/09/17, 25/09/17 and 02/10/17

I will be away from the 21st of September through to the 1st of October, so I won’t be taking the classes during that time period. They will be cover for the classes so they will run as normal. We’re entering a pretty heavy phase of training, so make sure you’re focusing on your recovery, get plenty of sleep and food in. Keep working hard!

Weightlifting Week Starting 18/09/17

Monday

Snatch Balance + Overhead Squat – 80%/1+1 reps x 4 sets

Snatch – 85%/2 reps x 3 sets, 90%/1 rep x 3 sets

Front Squat (3s pause in bottom) – 85%/3 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 85%/2 reps x 4 sets

Clean – 90%/1 reps x 4 sets

Back Squat – 80%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 rep x 4 sets

Clean & Jerk – 90%+/1+1 reps x 3 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Weightlifting Week Starting 25/09/17

Monday

Snatch Balance + Overhead Squat – 80%/1+2 reps x 4 sets

Snatch – 75%/3 reps x 5 sets

Front Squat (3s pause in bottom) – find a heavy 2, then -10%/2 reps x 3 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 90%/1 reps x 4 sets

Clean – 75-80%/2 reps x 4 sets

Back Squat – 82.5%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 90%+/1 rep x 4 sets

Clean & Jerk – 90%+/1+1 reps x 3 sets

Front Squat – 90%+/1 rep x 5 sets

Hanging Leg Raises + Split stance good mornings – 10 reps +10 reps each leg x 4 sets

Weightlifting Week Starting 02/10/17

Monday

Snatch Balance + Overhead Squat – 80%/1+2 reps x 4 sets

Snatch – 80%/1 rep x 5 sets

Front Squat – 75%/2 reps x 4 sets

BTN Strict Press + Aleknas – 5 reps + 15 reps x 4 sets

Wednesday

Split Jerk – 80%/1 reps x 4 sets

Clean – 70-75%/3 reps x 3 sets

Back Squat – 70%/5 reps x 5 sets

GHD Back Extensions + Side Plank – 10 reps + 30s each side x 4 sets

Friday

Snatch – 1RM

Clean & Jerk – 1RM

Front Squat – 1RM

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