Weightlifting Programming 9/3/18-9/9/18
Monday – 9/3/18
- 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 – 9/4/18
- Dip Snatch
- 70%x1x5
- Power Clean + Power Jerk
- 70% x (1+1) x 5
- Clean Pull
- 100%x2x3
Wednesday – 9/5/18
- Snatch Balance + OHS
- 70%x1
- 75%x1
- 80%x1x3
- Press
- 80%x3
- 82.5%x3
- 85%x2x2
- Jumping Quarter Squat
- 50%x3x3 (% of Back Squat)
Thursday – 9/6/18
- 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 – 9/7/18
- Rest Day
Saturday – 9/8/18
- Snatch
- 70%x2
- 75%x2
- 80%x2x2
- Clean & Jerk
- 70%x2
- 75%x2
- 80%x2x2
- Front Squat
- 75%x2
- 80%x1
- 85%x1
- 75%x2
- 80%x1
- 85%x1
- Yes, the 75,80,85% wave twice
- Clean Pull
- 100%x2x3
Sunday – 9/9/18
- Rest Day
2018 09 04