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Weightlifting Weeks starting 27/03/17, 03/04/17 and 10/04/17

I am going to be away from the 29th of March through to the 10th of April working for Hookgrip at the European Championships in Croatia, so I won’t be coaching in any of the weightlifting classes in that timeframe (including those dates). The classes will run as normal with Fraser covering, and I’m uploading the next 3 weeks of training here. Hope you don’t miss me too much!

 

Weightlifting Week Starting 27/03/17

Monday

3 point Overhead Squat – 3 reps x 5 sets

Hang Snatch – 60-70%/3 reps x 6 sets

Front Squat – 8 reps x 4 sets

Deadbugs + Kneeling Bottom Up KB press – 20 reps + 10 reps /arm x 3 sets

Wednesday

No Foot Clean + Push Press – 2+2 reps x 4 sets, 1+1 reps x 3 sets

Clean Pull to Thigh – 90-100%/4 reps x 4 sets

Squat Broad jumps – 6 reps x 4 sets

RFE Split Squats + Landmine Twists – 8 each leg + 20 reps x 3 sets

Friday

Snatch Balance + OHS – 2+2 reps x 5 sets

Snatch – 70%/3 reps x 5 sets

1 and 1/4 Front Squat – 70-75%/3 reps x 4 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

 

Weightlifting Week Starting 03/04/17

Monday

No Foot Clean + Power Jerk – 70-75%/1+2 reps x 4 sets

Clean & Jerk – 70%/2 reps x 5 sets

Front Squat – 70%/5 reps x 5 sets

Deadbugs + Kneeling Bottom Up KB press – 20 reps + 10 reps /arm x 3 sets

Wednesday

Snatch Pull + Snatch – 75%/1+2 reps x 4 sets

Snatch Pull to Hip – 90-100%/3 reps x 3 sets

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

RFE Split Squats + Landmine Twists – 8 each leg + 20 reps x 3 sets

Friday

Split Jerk (5 seconds pause in split) – 70-75%/2 reps x 4 sets

Clean – 75-80%/2 reps x 4 sets

1 and 1/4 Front Squat – find heavy 4, then -10kg/4 reps x 2 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

 

Weightlifting Week Starting 10/04/17

Monday

3 point Overhead Squat – 3 reps x 4 sets

No foot snatch + snatch – 75%/1+1 reps x 4 sets

Front Squat – 75%/5 reps x 4 sets

Deadbugs + Kneeling Bottom Up KB press – 20 reps + 10 reps/arm x 3 sets

Wednesday

Clean Pull + Clean + Split jerk – 75%/1+1+1 reps x 5 sets

Clean Pull to Thigh – 100%/3 reps x 3 sets

Pause Back Squat – 75%/3 reps x 5 sets

RFE Split Squats + Landmine Twists – 6 each leg + 20 reps x 3 sets

Friday

Snatch Balance – 75-80%/2 reps x 4 sets

Snatch – 80%/1 reps x 5 sets

1 and 1/4 Front Squat – find heavy 3, then -5-10kg/3 reps x 2 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

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