Weightlifting program week 7


This will begin week 7 of the weightlifting program. The sole focus

of the training will be to perform well in the classic lifts.

WEEK 7

Monday

Back squat max

Power clean and jerk 90%x1, 85% 5x1 (1 minute rest)

Clean pull 3x2 90%

Hyperextension 3x8 with 3 sec. pause with weight behind head

Tuesday

Snatch 3 rep max, -5-10kg 2x3

Snatch pull 5x2-3 100-110%

Snatch grip military press 3x3 heavy

Behind the neck snatch grip pullup 3x5-15

Wednesday

Jerk off block max, -5-10kg 2x2

Power snatch 80% 5x2 concentrate on speed

Snatch pull 5x2-3 100-110%

Unsupported dumbbell row 3x15-20

Situp 3x20-30

Thursday

rest

Friday

Clean and jerk (1 jerk) 3 rep max, -5-10kg 2x3

Clean pull 5x2-3 100-110%

Military press 3x3 heavy

Hyperextension 3x8 with 3 sec. pause with weight behind head

Saturday

Front squat max

Power snatch 90%x1, 85% 5x1 (1 minute rest)

Snatch pull 3x2 90%

Hyperextension 3x6 with 3 sec. pause with weight behind head

Sunday

Rest


44 views0 comments

Character: Give your all.  When you fall, get back up.

© 2013 by Willitwillit.com. All rights reserved