WEEK OF 8/12/18 weightlifting program week 9


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

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