This programming is designed for a beginner to intermediate level
weightlifter and is based loosely around programs I have done in the past with
changes to volume and intensity levels. The program will follow a 4 week
pattern with 3 loading weeks followed by 1 unloading week. Pay attention to
recovery and adjust volume if necessary.
Week 2 of 4 (Block 1 of 3)
03/17/14 Monday
Snatch: 70%x3x3
Clean Deadlift:
105%x5x3
Push Press: 5x5
Back Squat: 75%x5x2,
80%x3x3
03/18/14 Tuesday
Snatch Sots
Press: 3x3 (no heavier than empty bar)
Muscle Snatch:
55%x3x3
Power Snatch:
60%x3, 65%x3x3
Power Clean:
60%x3, 65%x3x3
03/19/14 Wednesday
Clean and Jerk:
70%x3x3
Snatch High
Pull: 85%x3x3
Overhead Squat:
75%x3x3
Pull-ups
(weighted): 3x10
Back Extension:
3x10
03/20/14 Thursday
REST
03/21/14 Friday
REST
03/22/14 Saturday
Snatch: Heavy
Single, 80%x1x3
Clean and Jerk:
Heavy Single, 80%x1x3
Front Squat: 75%x3x2,
80%x3x3
Snatch Deadlift:
105%x5x3
Back Extension:
3x10
03/23/14 Sunday
REST
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