Training


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

#OlympicWeightlifting #programming

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