Weightlifting

Tisdag

5 x 3 Paused jerk 70-75%

5 x 1+1+1 Hang+Low hang+Clean 70-75%

 

Torsdag

5 x 1+1+1 Hang snatch+Low hang snatch+Snatch 70-75%

5 x 3 Snatch balance 70-80% (of snatch)

 

Strength session one

4×5 Front squat 70-75% (2 sec pause in bottom first 3 reps)

4×5 Halting clean deadlift 75-85% (of clean)

3 Rounds not for time of
6 Strict BB/DB press
6 Prone DB rows
12 Overhead lunges

 

Strength session two

4×5 Tempo Back squat 70-75%

4×5 Snatch deadlift 75-85% (of snatch. Fast up, slow down)

3 Rounds not for time of
6 Seated snatch press
6 Lat pulldown/Strict banded chest to bar pull-ups
12 GHD hip extensions/One legged DL

*Strength sessions are non-classes and complimentory to the weightlifting classes. They are performed without a coach in the Open gym.