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Weightlifting Programming 9/10/18-9/16/18

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Monday – 9/10/18

  • Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Clean & Jerk
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x1x3
  • Snatch Pull
    • 115%x2x4

Tuesday – 9/11/18

  • Muscle Snatch + Tall Snatch
    • 5 x (3+3)
      • Build each set
  • Tall Jerk (from shoulders)
    • 5×3
      • Build Each Set
  • Muscle Clean + Tall Clean
    • 5 x (3+3)
      • Build Each Set

Wednesday – 9/12/18

  • Dip Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Power Clean + Power Jerk
    • (1+1)RM
    • 90% x (1+1)
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull
    • 105%x2
    • 110%x2x2
    • 105%x2

Thursday – 9/13/18

  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1
    • 90%x1
    • 95%x1
  • Clean & Jerk
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1
    • 90%x1
    • 95%x1
  • Back Squat
    • 70%x1
    •  80%x1
    • 85%x1
    • 90%x1
    • 95%x1
    • 80%x3x2
  • Snatch Pull
    • 110%x2
    • 115%x2x2
    • 110%x2

Friday – 9/14/18

  • Rest Day

Saturday – 9/15/18

  • Snatch
    • 80%x2
    • 85%x2
    • 90%x2x2
    • 90%x2
  • Clean & Jerk
    • 80% x (2+1)
    • 85% x (2+1)
    • 90% x (2+1) x 2
    • 90% x (2+1)
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x1
    • 95%x1
    • 85%x2
    • 90%x1
    • 95%x1
  • Clean Pull
    • 100%x2
    • 105%x2
    • 110%x2x3

Sunday – 9/16/18

  • Rest Day