[Monty]

Just been given my training program for the summer. Thought you might be interested in having a look at it.

All Lifting done with Free Weights with ball training in the evening.


Monday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Bench 4x6 (Increase to failure)
5. Pullover 4x6 (Increase to failure)
6. Squat 70% x 5 80% x 4 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Tuesday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Inclined Bench Press 4x6
6. Squat in Clean Position 70% x 3 80% x 3 90% x 3
7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

Wedensday
Aerobics*
1. Snatch 3x(40-50kg x 5)
2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Clean 60% x 3 70% x 3
4. Jerk 3x4 60%
5. Side Abs 4x8 10kg
6. Bench 4x6 (Increase to failure)
7. Squat 70% x 5 80% x 4 85% x 3 90% x 2 95% x 2

Thursday
Aerobics*
1. Clean 3x(40-50kg x 5)
2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
3. Snatch 60% x 3 70% x 3
4. Dumbell Press 3x8
5. Side Squat 2x5 per leg
6. Inclined Bench Press 4x6
7. Squat in Clean Position 70% x 3 80% x 3 90% x 3

Friday
Aerobics*
1. Star dumbell lift 3x10
2. Pullover 3x12
3. Rowing 3x10
4. Back Raise 2x20 with 20kg bar
5. Back raise with twist 3x20
6. One Hand Rowing 3x12
7. Tricep Press 3x10
8. Bicep 3x8 per arm
9. Leg Extension Balancing on Bum 3x20
10. Abb twist holding 15kg weight 3x20



* Aerobics
With 20kg Bar
1. 5x squats in Clean position
2. 5x Clean
3. 5x Snatch
4. 5x Press above head
5. 5x Squat
6. 10x Lunges in Jerk position
7. 10x Side Lunge