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Weightlifting Programming 6/25/18-7/1/18

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Monday – 6/25/18

  • Back Squat
    • (73% x 10) x 3
  • Block/Hang Snatch
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Snatch Pull on Riser
    • (95% [of Snatch] x 3) x 4
  • Heaving Snatch Balance + Overhead Squat
    • (70% [of OHS] x 1+2 )x 2
    • (75% x 1+1) x 2 

Tuesday – 6/26/18

  • Jerk
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Push Press
    • 80% x 4
    • (85%x 3) x 3
  • Snatch High-Pull
    • (75% [of Snatch] x 5) x 2
    • (80% x 5) x 2
  • 5 Rounds; 40 Seconds Work / 20 Seconds Rest
    • 15 KB swings
    • 15 push-ups

Wednesday – 6/27/18

  • Back Squat
    • (83% x 5) x 5
  • Block/Hang Clean
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Clean Pull on Riser
    • (95% [of Clean] x 3) x 4
  • Straight Leg Deadlift
    • 65% [of Back Squat] x 5
    • (70% x 5) x 2

Thursday – 6/28/18

  • Power Snatch
    • 65% x 3
    • (70% x 3) x 2
    • 75% x 2
  • Power Clean + Power Jerk
    • 65% (of Power Clean) x 3
    • (70% x 3) x 2
    • 75% x 2
  • Snatch High-Pull
    • 75% (of Snatch) x 3
    • (80% x 3) x 2
  • 4 Rounds; No Rest

Friday – 6/29/18

  • Rest Day

Saturday – 6/30/18

  • Back Squat
    • (88% x 3) x 8
  • Snatch
    • 75% x 3
    • 80% x 3
    • 85% x 2
    • (80% x 2) x 2
  • Clean & Jerk
    • 75% x 3
    • 80% x 3
    • 85% x 2
    • (80% x 2) x 2

Sunday – 7/1/18

  • Rest Day