Week of 7/1/18 weightlifting program


Back on the grind! Throwing in some deadlifts and removing 2 squat sessions to even things out.

Monday

No feet clean 3×3 light

Clean + front squat+ jerk 5×1+1+1 80-90%

Clean pull 90% 3×3

Clean deadlift max

Clean pull 3×2 70%

Hyperextension 3×8 with weight behind the head

Tuesday

Back Squat 5×5 80-85%

Back squat dip 5×3 120-140%

Snatch grip rdl 3×10 light weight

Glute bridge 3x25 with weight

Bench Press 3×5 heavy

Wednesday

Power snatch 3×3 80-85%

Power clean and jerk 3×2+1 80-85%

Clean pull off block 5×2-3 110-120%

Push Press 3×5 heavy

Dumbbell row 3×20

Abs

Thursday

rest

Friday

Clean grip snatch 3×3 light

Snatch + overhead squat+ drop snatch 5×1+1+1 80-90%

Snatch pull 90% 3×3

Snatch deadlift max

Snatch pull 3×2 70%

Behind the neck snatch grip pullup 3×5-15

Saturday

Front Squat 5×2-3 80-85%

Front squat dip 3×3 120-140%

Front squat 3×3 50% 5 second pause at bottom

Hyperextension 3×8 with weight

Overhead tricep extension with dumbbell 3x20

Sunday

rest

#onlinepersonaltraining #programming #OlympicWeightlifting

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