WEIGHTLIFTING PROGRAM WEEK 3
If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk.
WEEK 3
Monday
Hang snatch from shin + overhead squat 5x2+2 80-83% (% of snatch)
Snatch pull from platform with 3 sec pause at the shin 5x3 90-95%
Snatch grip deadlift 3x5 80-85% (% of snatch deadlift) ADD WEIGHT FROM LAST WEEK
Front squat 3x3 80-90%
Bench press 4X8 moderate
Abs self training
Tuesday
Back squat 5x7 70-80% ADD WEIGHT FROM LAST WEEK
Close stance squat 3x10 50% (heels together)
Back squat dips 3x3 110-130% ADD WEIGHT FROM LAST WEEK
Power clean and jerk off block 3x3+1 80-83%
Good morning 3x10 ADD WEIGHT FROM LAST WEEK
Abs self training
Wednesday
Jerk off rack 5x2-3 80-85% (% of jerk) ADD WEIGHT FROM LAST WEEK
Power snatch 5x2-3 80-90% ADD WEIGHT FROM LAST WEEK
Power clean 3x2-3 80-85%ADD WEIGHT FROM LAST WEEK
Rdl+pull 5x3+1 80% (% of clean)
Abs self training
Thursday
rest
Friday
Hang clean from shin + front squat+jerk 5x2+2+1 80% (% of clean)
Clean pull from platform with 3 sec pause at the shin 5x3 85-90%
Clean deadlift 3x3-5 80-85% (% of clean deadlift)
Back squat 3x3 80-90%
Dips 4X8 WITH WEIGHT IF POSSIBLE
Abs self training
Saturday
Front squat into push press (thruster) 3x5 light to moderate
Front squat 5x5 75-85%
Power snatch off block 3x3 80-85%
Snatch pull off block 3x3 110-120%
Military press 3x5 heavy ADD WEIGHT FROM LAST WEEK
Good morning 3x6 ADD WEIGHT FROM LAST WEEK
Abs self training
Sunday
rest