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