Week of 1/6 weightlifting program week 6


Monday Snatch 4 rep max, -5-10kg 2x4 Snatch pull 3x3 100-105% Overhead squat 5 rep max, -5-10kg 2x5 Military press 5 rep max, -5-10kg 2x5 Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat 5x5 80-85% Dips 5x3110-130% Rdl 4x6 Bent over row 4x8 Wednesday Jerks 3 rep max, -5-10kg 2x3 Jerk Drives 5x3 110-120% Jerk recovery 3x3 100-120% Overhead tricep extension 3x10-15 Dips 3x6 with weight Sit-up 3x20-30 Thursday Rest Friday Monday Clean 3 rep max, -5-10kg 2x3 Clean pull 3x3 95-100% Clean grip overhead squat 3x3 Push press 5 rep max , -5-10kg 2x5 Good morning 3x10 Saturday Front squat 5x3 80-85% Front squat Dips 5x4 110-130% Snatch grip rdl 3x6 Unsupported dumbbell row 3x10-15 Sunday Rest 


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