Week of 8/26 weightlifting program week 11


Next week we test the classic lifts!

Monday

Clean & jerk 2 rep max

Clean pull 100-115% 3×3

Push Press max, -5-10kg 2×2

Barbell overhead tricep extension 4x8

Tuesday

Back Squat 90% 2×2

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

Power snatch 3x1 90%

Rounded back deadlift moderate to heavy 3x5

Unsupported Dumbbell Row 4x8

Wednesday

Power snatch max, -5-10kg 1x2

Power clean and jerk max, -5-10kg 1x2

Clean pull off block 3×2 120-140%

Push press max, -5-10kg 3×2

Thursday

rest

Friday

Snatch 97-100%, -5-10kg 1x2

Snatch pull 100-115% 3×2

Power clean 3x1 90%

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

Hyperextension 3×6 3 sec. pause at top

Saturday

Front Squat max

Snatch off block 2x1 90%

Clean off block 2x1 85%

Jerk 3x1-2 85-95%

RDL 3x3 moderate

Behind the neck snatch grip pullup 3x5-15

Sunday

rest

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