Day 1 Olympic Weightlifting Strength
Snatch
5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position
Snatch pulls to target
5 sets of 2 at 100% of 1RM snatch
Tempo front squats
4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight
4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk
Accessories
3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
Seated cable row 3 x 10 8RPE
Lateral raises 3 x 10 9RPE
Accumulate 3 mins in a plank hold
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