Weightlifting program week 9


This will begin week 9 of the weightlifting program. The sole focus

of the training will be to perform well in the classic lifts. Lots of prs should have been set. This week will lead into next week's testing for the snatch and clean and jerk.

WEEK 9

Monday

Clean and jerk 90% x1, -5-10kg 1x2

Clean pull 3x3 100%

Front squat 2x1 95%

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

Tuesday

Power snatch 90% 3x1

Power clean and jerk 90% 2x1

Snatch grip military press max, -5-10kg 2x2

Leg raise 5x15-20

Wednesday

Snatch 90% 2x1

Snatch pull 3x3 100%

Overhead squat max, -5-10kg 2x2

Behind the neck snatch grip pull-up 3x5-15

Thursday

rest

Friday

Snatch 95%x1, 90% 2x1

Clean and jerk 95%x1

Clean pull 3x3 105-115%

Back squat 95%x1

Saturday

Power snatch 80% 3x2

Power clean and jerk 80% 3x2+1

Snatch pull 3x2-3 90%

Push press 3x3 heavy

Sunday rest


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