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18 & 20/03/24 Weightlifting

Monday

Snatch (Squat)

2x2 40,50,60

1x3 65,70,80

3x2 90


Squat Clean & Push Jerk

2x2 clean + 2x push jerk 40,50,60

1x3 clean + 1 push jerk 70,80

5x1 clean + 1 push jerk 90


Backsquat (3sec pause @bottom)

1x6 40,50,60

1x5 65,70,80

3x3 90


Wednesday

Push press

1x4 40,50,60

1x3 65,70,80

5x1 90


Snatch Balance + OHS

4x1 SB + 4 OHS 40,50

4x 1 SB + 3 OHS 55,60

3x1 SB + 2 OHS 70


Accessories

4x6 Barbell Hip Thrust

4x6 Box Jump

4x6 Bent over Row


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