Vecka 13

Weightlifting

Tuesday

5×1+1+1 Power clean + Paused push jerk + Jerk 75-85%+

5×1+2 Clean high pull + Hang clean 75-85%+

3×6 Sots press

 

Thursday

5×1+2 Snatch high pull + Hang snatch 75-85%+

5×2+1 Heaving snatch balance + Overhead squat 75-85%+

3×6 Snatch press

 

Strength session one

5×4 Front squat 70-82%+

4×4 Deadlift 70-82%+

4×6 Strict press (heavy)

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

 

Strength session two

5×4 Back squat 70-82%+

4×5 Bench press 70-78%+

4×6 Pendlay rows (heavy)

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

Vecka 12

Weightlifting

Tuesday

5×1+2 Snatch high pull + Hang snatch 70-82%

5×2+1 Heaving snatch balance + Overhead squat 75-85%

3×6 Snatch press

 

Thursday

5×1+1+1 Power clean + Paused push jerk + Jerk 75-85%

5×1+2 Clean high pull + Hang clean 70-82%

3×6 Sots press

 

Strength session one

5×4 Back squat 70-79%

4×5 Bench press 70-76%

4×6 Pendlay rows (mod-heavy)

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

 

Strength session two

5×4 Front squat 70-79%

4×4 Deadlift 70-79%

4×6 Strict press (mod-heavy)

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