Weightlifting W/C 14th October 2019

Weightlifting W/C 14th October 2019

  October 13, 2019

Session 1

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

 

 

Snatch Grip Push Press (BHN)

 

5 @ 50%

5 @ 55%

3 @ 60%

3 @ 65%

1 @ 70%

 

 

Plyo

 

Seated box jumps

 

 

 

 

 

 

 

Session 2

Snatch pull to knee + Snatch Pull + Snatch

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

 

 

 

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

 

 

 

 

 

Abs

 

( if time allows )

 

30 Banded Crunches

30 Sec Plank hold

20 Russian Twists

 

x3

 

 

Session 3

 

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65% x2

2 @ 70% x2

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Back Extensions

 

12 x 3

Partner up and use boxes if no GHD

 

 

 

 

Weighted Step ups

 

12 x 4

AHAFA

 

KB single Goblet hold

 

 

 

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