Weightlifting W/C 28th October 2019

Weightlifting W/C 28th October 2019

  October 27, 2019

Session 1

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 

Jerk dip & drive

 

3 @ 90% x2

3 @ 95%

2 @ 102%  x2

 

 

 

 

Bis and tris

 

Upright row

Barbell bicep curls

Strict press

 

12 x 3

 

Empty barbell

Session 2

Clean pull to knee + Clean pull + Power clean

 

2 @ 65% x2

2 @ 70% x2

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90% x2

 

Snatch Deadlift

 

4 @ 95% x2

4 @ 100% x2

 

 

 

 

 

 

Plyo

 

Seated squats

 

 

 

 

 

 

 

Session 3

Front Squats

 

Tempo (5:3:0)

 

Work up to a heavy set of 3 for the day

X 3 sets

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

Plyo

 

Box jumps

 

 

 

 

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