Weightlifting week commencing 15th October

 

Weightlifting week commencing 15th October

  October 15, 2018

Session 1

SNATCH FROM HANG 

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85% x2

2 @ 90% x2

1 @ 95%+ if hitting all reps 

 

RDL’s

5 @ 80% x 4 sets 

  • if athlete is unsure, work up to a weight to hold for prescribed reps. 

JERK

8 x 4 sets 

  • with empty bar – no weight!

 

Session 2 

CLEAN +FRONT SQUAT + JERK 

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90% X2

 

SNATCH PULLS 

4 @ 100% X2

4 @ 110% X2 SETS 

  • work up to starting weight 

ACCESSORY WORK 

 

 

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