Weightlifting Programming 5/14/18-5/20/18
Monday – 5/14/18
• Back Squat – 65% x 10 (reps) x 3
• Hang snatch (mid-thigh) – 65% x 3 x 5
• Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
• Overhead Squat – 65% x 3 x 5
Tuesday – 5/15/18
• Jerk behind the neck – 70% x 3 x 5
o 1 Sec Pause in the Split
• Push Press – 75% x 5 x 4
• Jerk dip squat – 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups
Wednesday – 5/16/18
• Back Squat – 75% x 5 (reps) x 5
• Hang Clean (mid-thigh) – 65% x 3 x 5
• Halting Clean Deadlift – 80% (of clean) x 3 x 3
• SLDL – 60% (of back squat) x 5 x 3
Thursday – 5/17/18
• Power Snatch – 65% x 3 x 4
• Power Clean – 65% x 3 x 4
• Power Jerk – 65% x 3 x 4
• Snatch High-Pull – 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press
Friday – 5/18/18
Rest Day
Saturday – 5/19/18
• Back Squat – 80% x 3 (reps) x 8
• Snatch – 70% x 3 x 2, 75% x 2 x 3
• Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3
Sunday – 5/20/18
Rest Day
2018 05 15