Week of 9/2 weightlifting program week 12


We will test the classic lifts this week.

Monday

Snatch 80-85% 3x1

Clean & jerk 80% 2x1

Clean pull 100-115% 3×1

Push Press 3x3 moderate

Hyperextension 3x10 with weight

Tuesday

Power snatch 3x1 85%

Power clean and jerk 80% 2x1

Snatch pull 100% 2X1

Wednesday

Snatch 2X1 70%

Clean and jerk 70% 2x1

Snatch pull 80% 2x1

Thursday

rest

Friday

Snatch max

Clean and jerk max

Clean pull 90% 3X3

Saturday

Front Squat 5X2 80-90%

Power snatch off block 5X2 80%

Snatch pull off block 110-120%

Jerk 3x1-2 85-95%

Behind the neck snatch grip pullup 3x5-15

Sunday

rest

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