Weightlifting

Tisdag

5 x 1+1+1 Segment clean+Clean+Jerk 70-80%

5 x 3 Jerk drives 75-80% (of jerk)

 

Torsdag

5 x 1+1 Segment snatch+Snatch 70-80%

5 x 2 Snatch balance 70-80% (of snatch)

 

Strength session one

4×3 Front squat 70-80%

4×3 Deadlift 70-80%

3-4 Rounds not for time of
4 Strict BB/DB press
6 Prone DB rows
8 Overhead lunges

 

Strength session two

4×3 Back squat 70-80%

4×3 Snatch pull 80-85%

3-4 Rounds not for time of
6 Seated snatch press
4 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