Friday 10th Nov: Olympic Lifting – Week 6

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Push Jerk from racks – 3 x 3 @ 80%
Behind the neck Spilt Jerks from racks – 4 x 3 @ 60% of push jerk snatch grip
 
DB Shoulder Press – 5 x 6-8 (choose a weight you can do unbroken go up weight in sets)
 
Clean & Jerk – 6 x 2 + 1 @ 70%
Power Clean & Split Jerk – 5 x 2+1 @ 80%
Clean Pull – 5 x 3 @110%
Hang Squat Clean – 6 x 2 @ 60%
 
Core Work – Strict GHD’s half way straight legs 3 x 10
– Strict Leg Raises hand from bar 3 x 10
Goblet Sumo Squat with Kettle bell 3 x 10

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