Weightlifting program week 5 6/24/18


A little bit of a break this week. There have been lots of pausing and volume in the previous week's training. We will drop the pauses and some of the volume for psychological and physiological refreshment.

Monday

Snatch deadlift+Snatch off platform 5×2+2 75-82% (% of snatch)

Snatch pull off platform 80-100% 4×3

Jerks drives 3X3 100-120%

Glute bridges 3x20

Tuesday

Front Squat 5×3 80-85%

Front Squat dip 3×3 120-140%

RDL 3x6 moderate weight

Situp 3×30-40

Wednesday

Clean deadlift+Clean off platform 5×2+2 75-82% (% of clean)

Clean pull off platform 90-100% 5×3

Clean grip overhead squat 5x3 30-50%

Hyperextension 3×10 with weight

Thursday

rest

Friday

Back squat 10×1 90% 60 seconds rest

Back squat dip 3×3 120-140%

Seated good morning 3×10

Planks 3×60 seconds with weight

Saturday

Clean deadlift off platform 4×3 80%

Jerk 5×2 80-85%

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

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

Leg raise 3×15-20

Sunday

rest

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