Weightlifting program week 6


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

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