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Weightlifting Programming 9/3/18-9/9/18

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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