Weightlifting W/C 18th November 2019

Weightlifting W/C 18th November 2019

  November 17, 2019

Session 1

Snatch

 

3 @ 55%

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x2

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

–       Based off push jerk/power jerk

 

Abs

 

If time allows

 

 

 

 

 

 

 

Session 2

Clean pull + Clean

 

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

Front Squats

 

Tempo (5:3:0)

 

Work up to a heavy set of 5 for the day

X 3 sets

Back extensions

 

12 x 4

 

use partner & boxes if all GHD’s in use.

Session 3

 

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

Bent over rows

 

AHAFA

 

12 x 4

 

 

 

Abs

 

30 crunches

20 Russian twists

10 sit ups

 

x4

 

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