Weightlifting W/C 7th October

Weightlifting W/C 7th October

  October 6, 2019

Session 1

Clean and Jerk

 

2 @ 70%

2 @ 75%

80% x2 sets

85% x2 sets

90% x2 sets

1 @ 95%

 

No maxing out

 

Clean Shrugs

 

6 @ 85% x2

6 @ 95% x2

 

Work up to the weight

 

 

 

 

 

Accessory work

 

If times allows

 

 

 

 

 

 

 

 

Session 2

Clean + Clean + Jerk

 

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

Snatch grip DL with Pause at knee

 

5 @ 120% of SN x2

5 @ 130% of SN x3

 

Work up to weight!

Abs

 

If time allows

 

 

 

 

 

 

Session 3

 

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% x3

 

Power Snatch + Snatch balance

 

After tired legs!

 

Work up to 80% for 3 sets

 

 

 

Accessory work

 

Barbell roll outs

 

+

 

Partner Nordic curls

 

 

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