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

#programming #OlympicWeightlifting #weightlifting

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