If you are interested in weightlifting, I will be posting a weekly program for the sport of weightlifting. Be on the lookout for the weekly post. I like to encourage challenging and purposeful training!
WEEK 1
Monday
Hang snatch from shin + overhead squat 5x2+1 70-80% (% of snatch)
Snatch grip deadlift 4x8 65-75% (% of snatch deadlift)
Bench press 3x10-15 moderate
Bent over row 4x8 heavy
Abs self training
Tuesday
Back squat 3x10 60-70%
Close stance squat 3x15-20 50% (heels together)
Barbell curls 3x15-20
Overhead tricep extension with barbell 3x15-20
Good morning 3x10
Wednesday
Power jerk off rack 5x3 70-80% (% of jerk)
Power snatch 3x5 65-75%
Power clean 3x3-5 65-75%
Dumbbell military press 3x10-15
DumbbellLateral raise 3x10
Dumbbell Front raise 3x10
Abs self training
Thursday
rest
Friday
Hang clean from shin + front squat+jerk 5x2+1+1 70-80% (% of clean)
Clean grip deadlift 4x8 65-75% (% of clean deadlift)
Dips 3x10-15
Underhanded pullup 3x5-15
Abs self training
Saturday
Front squat into push press (thruster) 5x5 light to moderate
Front squat 3x8 60-70%
Dumbbell curls 3x15-20
Pushup 3x15-20
GHD 3x10
Sunday
rest