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