Kelly Frankson DOT COM

People have been asking what type of things I do in the o-lifting sessions, so 3 weeks away from nationals here is my program for this week: 

Tonight (MONDAY):
Snatches
-4 reps of 15kg *2      
-3 reps of 35kg *2
-3 reps of 45kg *2
-2 reps of 52kg*3
-1 rep of 55kg*3

Jerk from Behind the Neck
-5 reps at 35kg
-3 reps at 55kg
-2 reps at 65kg
-2 reps at 70kg
-1 rep at 75kg

Back Squat
-7 reps at 55kg
-5 reps at 75kg
-4 reps at 92kg
-3 reps at 105kg *3

Snatch Pull
-5 reps at 65kg *3

TUESDAY:
Power Snatch-build up to 3 reps @45kg*3
Power Clean and Jerk-build up to 2 reps@55kg*3
Front Squat-build up to 3 reps @ 90kg*3
Clean Deadlift-build up to 5 reps 85k*3
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings
 
WEDNESDAY:
Clean and Jerk-build up to 1 rep 75kg*3
Back Squat-build up to 3 reps 105kg*3
Clean pull-build up to 5 reps 80kg*3

THURSDAY:
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings

FRIDAY:
Snatch-build up to 1 rep 55kg *3, 1 rep 58kg, 1 rep 60kg
Clean and jerk-build up to 75kg*3
Front Squat-build up to 3 reps 90kg*3
Snatch pull-build up to 5 reps 65kg*3

SATURDAY:
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings

Considering I weigh 59kg, that’s a lot of weight for my body and when its not lifting it needs a chance to recover, hence no CF workouts.  Good times, good times:)  But I’m loving every minute of it and wouldnt have it any other way!