Programming U1 Weightlifting Week 45

06-11-18 DI

Front squat Power Jerk 2+3

4 x Press + front raise (2,5/1,25 kg plate) + side raise  (2,5/1,25 kg plate) 5+10+10

08-11-18 DO

3 positie Snatch

Snatch romanian deadlift

Advanced:

Snatch push press + OH squat

• Opbouwen met 2+2
• 70% 2x 2+1
• 75% 1+1
• 80% 3×1+1

Snatch + hang snatch onder knie

• 65% 3x 1+2
• 75% 2x 1+2
• 80% 2 x 1+1

Back squat

• 70% 2×4
• 80% 4×4