Weightlifting program week 1


Hopefully, y'all have set several personal bests the past few weeks. We will take a step back in our training in order to refresh our minds and bodies this week.

Monday

Barbell step-up 5×8 each leg

Dumbbell military press 3×12-15

Barbell curls 3×20

Box jump 5×3 moderate height

Tuesday

Ketllebell swing 4×25

Pullups 3×5-15

Overhead tricep extension with barbell 3×15-20

V-ups 5×20-30

Wednesday

Walking lunges 3x there and back length of outside with dumbbell

Dumbbell bench press 4×12-15

Dumbbell curls 3×15-20

Broad jump 5×5 no stopping between jumps

Thursday

Rest

Friday

Hang clean from knee 5×3 70%

Front squat 5×1 80-85%

Clean deadlift off platform 3×10 60-70%

Dumbbell lateral raise 3×10-15

Saturday

Hang snatch from knee 5×3 70%

Back squat 5×1 80-85%

Snatch deadlift off platform 3×10 60-70%

Dumbbell shrug 3×20-30

Box jump 3×5 moderate height

Sunday

Rest

#personaltraining #OlympicWeightlifting

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