Second Law Weightlifting
Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
General Warm Up
A) Stretches: World's Greatest Stretch (5 each side) Ballerina Stretch (30 secs each side) Hamstring (30 secs each side) Adductors (1min) B) Band Exercises for arms and Shoulders C) Squat D) Bar drills
B
Snatch Balance + OHS
4 x 2 @ 80 %
C
Pull + Snatch
7 x 1 @ 75 %
D
Front Squat
4 x 4 @ 75 %
E1
Lu Raises
3 x 10
E2
Reverse Flys
3 x 12
F
Machine Hamstring Curl
3 x 15
Warm Up
A
General Warm Up
A) Stretches: World's Greatest Stretch (5 each side) Ballerina Stretch (30 secs each side) Hamstring (30 secs each side) Adductors (1min) B) Band Exercises for arms and shoulders C) Play in Squat D) Bar Drills
B
Push Press + Power Jerk
6 x 1 @ 60 %
C
Clean + Hang Clean + Jerk
7 x 1 @ 75 %
D
Clean Pull
4 x 3 @ 110 %
E1
Machine Seated Row
5 x 8
E2
DB Overhead Tricep Extension
5 x 10
Warm Up
A
General Warm Up
A) Stretches: World's Greatest Stretch (5 each side) Ballerina Stretch (30 secs each side) Hamstring (30 secs each side) Adductors (1min) B) Band Exercises for arms and shoulders C) Play in Squat D) Bar Drills
B
Hang Snatch
3, 3, 3, 2, 2, 2 @ 75, 75, 75, 80, 80, 80 %
C
Hang Clean & Jerk
3, 3, 3, 2, 2 @ 70, 70, 70, 75, 75 %
D
Back Squat
5 x 5 @ 75 %
Conditioning
E
Abs Circuit 1
30s work, 30s rest 1) Leg Raises 2) Crunch 3) Russian Twist 4) Leg Raises 5) Russian Twist 6) Plank If you ever can't do anymore, do crunches for remaining time. All of these unweighted.
