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Weightlifting Programming 11/26/18-12/2/18

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Monday – 11/26/18

  • Snatch
    • 70%x1,
    • 75%x1,
    • 80%x1x3
  • Clean & Jerk
    • 70%x1,
    • 75%x1,
    • 80%x1x3
  • Front Squat
    • 70%x2,
    • 75%x2,
    • 80%x2x3
  • Snatch Pull
    • 100%x2x3

Tuesday – 11/27/18

  • Dip Snatch
    • 70%x1x5
  • Power Clean + Power Jerk –
    • 70% x (1+1) x 5
  • ¬†Clean Pull
    • 100%x2x3

Wednesday – 11/28/18

  • Snatch Push Press + OHS
    • (5+1)RM x 50% (of snatch) x 4
  • Pause Front Squat
    • 5 x 50%
    • 5 x 55%
    • 5 x 60%
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)

Thursday – 11/29/18

  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Clean & Jerk
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Back Squat
    • 70%x1
    • 80%x1
    • 85%x1
    • 70%x3x2
  • Snatch Pull
    • 100%x2x3

Friday – 11/30/18

  • Rest Day

Saturday – 12/1/18

  • Snatch
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Clean & Jerk
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Front Squat
    • (75%x2, 80%x1, 85%x1) x 2
  • Clean Pull
    • 100%x2x3

Sunday – 12/2/18

  • Rest Day