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Weightlifting Programming 5/20/18-5/27/18

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Monday – 5/21/18

  • Back Squat
    • 70% x 10 (reps) x 3
  •  Block/Hang Snatch (mid-thigh)
    • 65% x 3 x 2
    • 70% x 3 x 3
  • Halting Snatch Deadlift (hip)
    • 80% (of snatch) x 3
    • 85% x 3 x 2
  • Overhead Squat
    • 65% x 3 x 2
    • 70% x 3 x 3

Tuesday – 5/22/18

  • Jerk behind the neck
    • 75% x 3 (reps) x 5
  •  Push Press
    • 75% x 5 x 2
    • 80% x 5 x 2
  •  Jerk Dip Squat
    • 85% (of jerk) x 5 x 3
  •  4 sets; no rest:
    • 10 pull-ups
    • 15 KB swings

Wednesday – 5/23/18

  • Back Squat
    • 80% x 5 x 5
  •  Block/Hang Clean (mid-thigh)
    • 65% x 3 x 2
    • 70% x 3 x 3
  •  Halting Clean Deadlift (upper thigh)
    • 80% (of clean) x 3
    • 85% x 3 x 2
  •  Straight Leg DL
    • 65% (of back squat) x 5 x 3

Thursday – 5/24/18

  • Power Snatch
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Power Clean
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Power Jerk
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Snatch High-Pull
    • 70% (of snatch) x 3 x 2
    • 75% x 3
  • 4 sets; no rest:
    • 10 1-arm KB push press/side
    • 200 rope jumps (or 2 min max)

Friday – 5/25/18

  • Rest Day

Saturday – 5/26/18

  • Back Squat
    • 85% x 3 x 8
  •  Snatch
    • 75% x 3 x 3
    • 80% x 2 x 2
  •  Clean & Jerk
    • 75% x 3 x 2
    • 80% x 2 x 2
  •  Snatch High-Pull
    • 70% (of snatch) x 3
    • 75% x 3 x 2

Sunday – 5/27/18

  • Rest Day