Vecka 40

Weightlifting

Tuesday

6×1+1 Slow power snatch + Power snatch 65-75%

6×1+1 High hang snatch + Slow pull snatch 65-75%

3×4 Snatch press

 

Thursday

6×1+1+1 Power clean + Push jerk + Jerk 65-75%

6×1+1 Slow clean + Clean 65-75%

3×4 Sots press

 

Strength session one

5×3 Back squat 70%

5×3 Bench press 70%

5×5 Pendlay rows (light)

3-4 Rounds of
10-20 GHD hip extensions
5-10 Strict knees to elbows/barbell ab rollouts

 

Strength session two

5×3 Front squat 70%

5×3 Deadlift 70%

5×5 Strict press (light)

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

 

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

Vecka 39

Weightlifting

Tuesday

4×1+1+1+1 Power clean + Paused jerk + Push jerk + Jerk 70-80%+

4×1+1+1 Segment clean pull + Slow clean + Clean 70-80%+

3×5 Sots press

 

Thursday

4×1+1+1 Segment snatch high pull + Slow power snatch + Power snatch 70-80%+

4×1+2+1 High hang snatch + Snatch balance + High hang snatch 70-80%+

3×5 Snatch press

 

Strength session one

4RM Front squat

4RM Deadlift

4RM Strict press

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

 

Strength session two

4RM Back squat

4RM Bench press

5×5 Pendlay rows (heavy)

3-4 Rounds of
10-20 GHD hip extensions
5-10 Strict knees to elbows/barbell ab rollouts

 

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