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

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