Week of 9/9 weightlifting program week 1


This week will be a transition week for physiological and psychological refreshment after maxing out.

Monday

Hang clean from knee 5x4 70%

Thruster 5x5 30-50% (% of front squat)

Dumbbell bench press 3x10

Box jump 5x5

Tuesday

Back squat bodyweight 3 sets a.m.r.a.p.

Leg extension 3x15-20

Military press 3x12

Med ball throw behind head 5x3

Wednesday

Hang snatch from knee 5x4 70%

Kettlebell swing 5x25 30-50%

Curls 3x15

Broad jump 5x5

Thursday

rest

Friday

Front squat 5x8 60%

Lunges 3x15-20 each leg

Overhead tricep extension 3x12

Box jump 5x3

Saturday

Power snatch off platform 5x3 70%

Power clean and jerk 5x3+1 70%

Snatch pull 5x3 80%

Push press 5x3

Sunday

rest


35 views0 comments

Recent Posts

See All

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

© 2013 by Willitwillit.com. All rights reserved