This will begin week 6 of the weightlifting program. Training intensity will continue to increase.
WEEK 6
Monday
Snatch 93%x1, 90% x1, 85x2%
Snatch pull 3x2-3 100-110%
Overhead squat max, -5-10kg 2x2
Snatch grip push press 3x3 heavy
Hyperextension 3x8 with 3 sec pause with weight behind head
Leg raise 3x20-30
Tuesday
Back squat 3 rep max, -5-10kg 2x3
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 85%
RDL 3X6 moderate
Wednesday
Jerk off block 2 rep max, -5-10kg 3x2
Jerk drives 3x3 110-130%(% of jerk)
Jerk off block 3x2 60% (for speed)
Bent over row 3x12
Overhead tricep extension 3x15
Barbell curls 3x10
Thursday
rest
Friday
Clean and jerk 93% x1, 90%x1, 85x1% (% of clean and jerk)
Clean pull 3x2-3 105-115%
Clean grip overhead squat 3x5 40-50% (% of clean)
Push press 3x3 heavy
Goodmorning 3x8
Behind the neck snatch grip pullup 3x5-15
V-up 3x20-30
Saturday
Front squat 2 rep max, -5-10kg 2x2
Front squat dips 3x3 110-130%
Front squat with 3 sec pause at bottom 3x3 50% (speed out of hole)
Power snatch 3x2-3 85%
Snatch grip RDL 3x6 moderate
Sunday
Rest