Weightlifting program week 2 6/3/18


This is week 2 of the new weightlifting cycle. This week we will begin using weightlifting exercises that have transfer of training. There will be more variety than in a competition phase and higher volume. Percentages will be in the 75-85% range in order to increase muscular hypertrophy.

Monday

Snatch deadlift+Snatch+Overhead squat 5×2+1+1 70-80% (% of snatch)

Snatch pull off platform 75-85% 6×3

Behind the neck jerk 3x3 80%

Front squat 80% 5×3

Box jumps 3×3

Tuesday

Back Squat 2×10 65-70%, 4×7 75-80%, 1x 20-30 55-65%

Dumbbell lunges 3x10 each leg

Rounded back deadlift 4×10 moderate weight

Leg raise 3x20

Wednesday

Clean deadlift+Clean+Front squat 5×2+1+1 75-80% (% of clean)

Clean pull off platform 75-85% 6×3

Jerk 3x3 80%

Back Squat with 3 second pause at parallel and knee position 3×3 50-60%

Back squat 80% 5×3

Thursday

rest

Friday

Thruster 3×3 30-50% (% of front squat)

Front squat 10×1 85% 60 seconds rest

Rdl 3×12

Planks 3×60 seconds

Saturday

Clean deadlift off platform 6×5 75-80%

Power Jerk 3×3 80-85%

Snatch grip miltary press 4×8

Hang snatch from knee 3×3 60% (for speed)

Hang clean from knee 3×3 60% (for speed)

Sunday

rest


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