This will begin week 5 of the weightlifting program. We will begin narrowing our scope of exercises and increasing intensity of training.
WEEK 5
Monday
Snatch 90% x1, 2x2 85%
Snatch pull 3x2-3 100-110%
Overhead squat 3 rep max, -5-10kg 2x3
Snatch grip push press 3x5 heavy
Hyperextension 3x10 with 3 sec pause with weight behind head
Leg raise 3x20-30
Tuesday
Back squat 5 rep max, -5-10kg 2x5
Back squat dips 3x3 110-130%
Back squat with 3 sec pause at bottom 3x3 50% (speed out of hole)
Power clean and jerk 3x2-3+1 80%
RDL 4X8 moderate
Wednesday
Jerk off block 3 rep max, -5-10kg 3x3
Jerk drives 3x3 110-130%(% of jerk)
Jerk off block 3x2 70% (for speed)
Bent over row 4x8
Overhead tricep extension 3x15
Barbell curls 3x10
Thursday
rest
Friday
Clean and jerk 90% x1, 2x2+1 85% (% of clean and jerk)
Clean pull 3x3 105-115%
Clean grip overhead squat 3x5 30-50% (% of clean)
Push press 3x5 heavy
Goodmorning 3x10
Behind the neck snatch grip pullup 3x5-15
V-up 3x20-30
Saturday
Front squat 3 rep max, -5-10kg 2x5
Front squat dips 3x3 110-130%
Front squat with 3 sec pause at bottom 3x3 50% (speed out of hole)
Power snatch 3x2-3+1 80%
Snatch grip RDL 4X8 moderate
Sunday
Rest