Weightlifting

Tuesday

5×1+2+1 Power clean + Paused push jerk + Jerk 60-65%

5×1+1+2 Clean high pull + Hang power clean + Paused hang clean 60%

3×6 Sots press

 

Thursday

5×1+1+2 Snatch high pull + Hang power snatch + Paused hang snatch 60%

5×3+2 Snatch push press + Overhead squat 60-65%

3×6 Snatch press

 

Strength session one

4×6 Front squat 65%

4×6 Deadlift 65%

4×8 Strict press (light)

3-4 Rounds of
5-10 Strict chest to bar pull-up/lat pulldown
10-20 GHD sit-ups

 

Strength session two

4×6 Back squat 65%

4×8 Bench press 60%

4×8 Pendlay rows (light)

3-4 Rounds of
10-20 GHD hip extensions
5-10 Strict hanging leg raises

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