Weightlifting program week 3 6/10/18
This is week 3 of our new weightlifting cycle. This week we shall continue 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. Slight changes from last week.
Monday
Snatch deadlift+Snatch+Overhead squat 5×2+1+2 70-80% (% of snatch)
Snatch pull off platform 80-85% 5×3
Behind the neck jerk 3x3 80%
Front squat 80% 5×3
Tuesday
Back Squat 2×10 65-70%, 4×7 75-80%, 1x 20-30 55-65% add weight from last week
Dumbbell lunges 3x10 each leg
Rounded back deadlift 3×6 moderate weight
Wednesday
Clean deadlift+Clean+Front squat 5×2+1+2 75-80% (% of clean)
Clean pull off platform 80-85% 4×3
Jerk 3x3 80%
Back Squat with 3 second pause at parallel and knee position 5×3 60-70%
Thursday
rest
Friday
Thruster 3×3 30-50% (% of front squat)
Front squat 10×1 90% 60 seconds rest
Rdl 3×8
Planks 3×60 seconds
Saturday
Clean deadlift off platform 5×5 75-80%
Hang snatch from knee 3×3 60% (for speed)
Hang clean from knee 3×3 60% (for speed)
Power Jerk 3×3 80-85%
Snatch grip miltary press 4×8
Sunday
rest