WEIGHTLIFTING – WEEK 4

We are coming into week 4 of our 12 week lifting cycle.

Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform.

Now, it is time to put that into practise for this coming week! Lets do this!

MONDAY

A: Drop Snatch + Snatch Balance + OHS – 5×1+1+1 @50% of Snatch

B: Snatch – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Backsquat  – 4×2 @90%

D: Good Mornings – 3×10

THURSDAY

A: Jerk Balance – 5×3 @50% of your 1RM Split Jerk

B: Clean and Jerk – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Front Squats – 4×2 @90%

D1: RDL – 5×5 of 75% of Clean (if possible)

D2: Oblique Twists – 3×20

SATURDAY

A: Snatch – build up to 3×1 @90%

B: Clean and Jerk – build up to 3×1 @90%

C: Backsquat – 4×3 @85%

D: Clean Pull + Clean – 4×3 @80%

1 rep = 2 Clean Pulls + 1 Clean