Week of 7/8/18 weightlifting program week 7


Adding a little More volume, sets, and heavier % here and there. Similar workouts to last week.

Monday

No feet clean 3×3 60-75%

Clean + front squat+ jerk 5×2+2+1 80-90%

Clean pull 90-100% 3×3

Clean deadlift max

Clean pull 3×2 70%

Hyperextension 3×15 with weight behind the head

Tuesday

Back Squat 5×5 82-87%

Back squat dip 3×3 120-140%

Glute bridge 3x25 with weight

Snatch grip rdl 3×10 light weight

Bench Press 3×5 heavy add weight from last week

Wednesday

Power snatch 33 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 add weight

Dumbbell row 3×20 add weight

Leg raise 3×20

Thursday

rest

Friday

Front Squat 5×3 85%

Front squat dip 3×3 120-140%

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

Rounded back deadlift 3×10 light weight

Dips 4×8 with weight if possible

Saturday

Clean grip snatch 3×3 60-75%

Snatch + overhead squat+ drop snatch 5×2+1+1 80-90%

Snatch pull 90-100% 3×3

Snatch deadlift max

Snatch pull 3×2 70%

Behind the neck snatch grip pullup 3×5-15

Sunday

rest

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