Weightlifting W/C 30th September

Weightlifting W/C 30th September

  September 29, 2019

Session 1

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

Session 2

2 Cleans + power clean

 

60% x2 sets

65% x2 sets

70%

75%

80%

 

85% + if hit all reps

Clean Deadlift – to knee. ( First pull )

 

5 @ 75% x2

5 @ 80% x2

 

No Rebounding from the floor. Controlled movements

 

Accessory work

 

If times allows

 

 

 

 

 

 

Session 3

Snatch

 

3 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

 

No maxing out

 

RDL’s

 

5 @ 80% x4 sets

 

If Athlete is unsure, work up to a weight to hold for prescribed reps.

 

 

 

 

Accessory work

 

If times allows

 

 

 

 

 

 

 

 

 

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