Programming Weightlifting Week 44

30-10-18 DI

Snatch zonder voetverplaatsing

4x Split squat + box Jumps 6/6+8

01-11-18 DO

3 positie Clean

Bar row+  Single arm DB/KB row

Advanced:

Clean + hang clean onder knie

• 70% 4×1+2

Clean pull + hang clean pull onder knie

• 70% 1+3
• 80% 2x 1+3
• 90% 2x 1+3

Jerk

• 60% 4×3
• 70% 2×3