top of page

WEEK OF 8/12/18 weightlifting program week 9

Writer's picture: Coach Josh SquyresCoach Josh Squyres

We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats.

Monday

Clean & jerk 3×2+1 85-87%

Clean pull off platform 90-100% 3×3

Clean pull 100-115% 3×2

Push Press 3 rep max, -5-10kg 2×3

Barbell overhead tricep extension 3×15 add weight

Tuesday

Back Squat 3 rep max, -5-10kg 2×3

Back squat with 3 second pause at bottom 80-90% 5×1

Rounded back deadlift moderate to heavy 4×6 add weight

Unsupported Dumbbell Row 3×15-20 add weight

Wednesday

Muscle snatch max no contact, -5-10kg 3×2

Snatch 4×2 85-90%

Snatch pull off platform 90-100% 3×3

Snatch pull 100-115% 3×2

Snatch grip push press 3 rep max, -5-10kg 2×3

Hyperextension 3×10 with weight behind the head add weight

Thursday

rest

Friday

Front Squat 3 rep max, -5-10kg 2×3

Front squat with 3 second pause at bottom 80-90% 3×1

Jerk 3×2 85-90%

RDL 4×6 heavy add weight

Dips 3×5 with weight if possible add weight

Saturday

Power snatch 2 rep max, -5-10kg 3×2

Power clean and jerk 2 rep max, -5-10kg 2×2

Clean pull off block 5×2 120-140%

Snatch grip military press max, -5-10kg 3×2

Good morning 3×10 add weight

Leg raise 3×20

Sunday

rest

23 views0 comments

Recent Posts

See All

Character: Give your all.  When you fall, get back up.

© 2013 by Willitwillit.com. All rights reserved

bottom of page