Weightlifting

Tuesday

5 x 1+1+1 Power snatch + Hang snatch + Squat snatch 30-60%

5 x 1 Snatch 80-95%

5 x 1 Snatch balance 80-100%

 

Thursday

5 x 1+1+1+1 Power clean + Hang clean + Squat clean + jerk 30-70%

5 x 1 Clean and jerk 80-95%

5 x 1 Push press 80-90%

 

Strength session one

1×1 80-90% then 3×3 70-75% Back squat

4×2 Snatch pull 90-100%

3-5 Rounds not for time of
4 Seated snatch press
3 Lat pulldown/Strict banded chest to bar pull-ups
12 GHD hip extensions/One legged DL

 

Strength session two

1×1 Front squat 80-90% then 3×3 70-75%

1×1 Deadlift 80-90% then 3×3 70-75%

3-5 Rounds not for time of
3 Strict BB/DB press
5 Prone DB rows
6+ Strict hanging knee raises

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