Programming Weightlifting Week 30

Tuesday 24-07-2018 

Thrusters (heavy 3)

Rom clean deadlift + GHD ext  4×8+10

Thursday 26-07-2018 

Clean Pull + clean 3+2

Press/ Row 4×8+8

Advanced:

• Clean + front squat+ Jerk
  • 5×2+2+2
  • 60%
• Clean pull
  • 5×4
  • 80-90%
• Back squat
  • 5×5 75%