Three Whites

Three Whites Scotland's premier Weightlifting and Powerlifting Club with regular seminars, competitions and onlin

Specialist Weightlifting and Powerlifting centre based in Scotland

Saturday, June 16, 2018- Week One- Day Six
16/06/2018

Saturday, June 16, 2018- Week One- Day Six

Sn**ch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy single for the

Friday, June 15, 2018- Week One- Day Four
15/06/2018

Friday, June 15, 2018- Week One- Day Four

Sn**ch Push Press+ Pause OHS: (3+3) x 5 Power Sn**ch: 3,3,3,2,2,2,1,1,1 Power Clean and Push jerk: 3,2,2,1,1,1,1 Deficit Clean Deadlift: 5×3

Thursday, June 14, 2018- Week One- Day Four
14/06/2018

Thursday, June 14, 2018- Week One- Day Four

REST

Wednesday, June 13, 2018- Week One- Day Three
13/06/2018

Wednesday, June 13, 2018- Week One- Day Three

BRO DAY 1. 4 sets: Weighted hanging box squats: x10 Barbell Curls x 10-15 2. 3 sets: Incline DB Bench x10 @ 3121 DB Chinese Row x6-8 @ 3113 Strict Toes To bar x 5-10 @ 3111 3. Row or Air Assault... Read more »

IWF Hands Out 1 Year Bans for Countries with 3+ Positives from Retests (China, Russia, KAZ, AZE …)
12/06/2018

IWF Hands Out 1 Year Bans for Countries with 3+ Positives from Retests (China, Russia, KAZ, AZE …)

(Original post from Oct 20, 2017, see updates below) Meanwhile in Bucharest … The IWF announced that today that the executive board unanimously decided that countries with produced three or more doping violations from the 2008 and 2012 retests (see timeline here) will be suspended for one year. Co...

Independent Monitoring Group Notes Significant Anti-Doping Progress Among Suspended IWF Member Federations
12/06/2018

Independent Monitoring Group Notes Significant Anti-Doping Progress Among Suspended IWF Member Federations

The Independent Monitoring Group (IMG), created to review anti-doping work among the nine members of the International Weightlifting Federation (IWF) suspended in October of last year, has noted significant progress.

12/06/2018

Tuesday, June 5, 2018- Week One- Day Two

Front Squat: 5,4,3,2,1 Clean and jerk: 3,2,2,2,2,1,1 Clean Pull: 5×5

11/06/2018

Monday, June 11, 2018- Week One- Day One

I’m calling this cycle Keep It Simple, Sally. We’ll be doing the sn**ch and clean and jerk in their most basic form often.. paired with the skill transfer exercises I find MOST useful. We will also be doing one day... Read more »

10/06/2018

Sunday, June 10, 2018- Week Twelve- Day Seven

REST

09/06/2018

Saturday, June 9, 2018- Week Twelve- Day Six

* Sometimes the decrease in volume during deload weeks can leave your body feeling really good, if that’s the case, you may work up in weight on these heavy singles. BUT if your body is taking full advantage of the... Read more »

08/06/2018

Friday, June 8, 2018- Week Twelve- Day Five

1. Pause Sn**ch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 2. Close Grip Sn**ches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 3. Box Squats: 3×3,3×2,3×1... Read more »

07/06/2018

IWF Prepares to defend Olympic Qualification at CAS

In April of this year, the International Weightlifting Federation (IWF) announced a radically new Qualification System for the Tokyo 2020 Olympic Games, with the principal aim of protecting clean sport. The Weightlifting Federation of the Republic of Kazakhstan has filed an appeal to the Court of Ar...

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ENgage Sports Centre, Napier University Sighthill Campus
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EH114BN

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